Quite often, in the gym, you can hear the standard and boring questions: "How do I bulging biceps?", "Why is my hand for a few months is not growing?" And so on. D. You have to understand that the biceps - muscles that pump incrediblydifficult, so each person should approach to training individually hand.For example, some people have great biceps grows only on the basic exercises, while others - from isolation exercises, the third is also necessary, and the alternation of those, and others.In this article, we will discuss an exercise that is not only the base, but when done correctly, provides excellent insulation biceps.
First, let's look at what are the muscle group exercise shakes "Hammer".The main burden, of course, is the biceps, but also quite strongly activated forearm.Exercise "The Hammer" to do in the middle of a workout biceps.It is best to start with the implementation of this part of lifts or pull-ups, and then perform the "Hammer" and finish training on a bench curls or Scott concentrated lifting dumbbells while sitting.Perform this exercise can both beginners and professional bodybuilders.
Technique of this exercise is simple even for a beginner, the main thing - lock your elbows.Beginners are recommended to press them to the body to provide the most correct path of movement.Dumbbells take so that the palms were directed inward, put his feet slightly narrower than shoulder width, straighten your back and start the exercise.On the inhale you raise one arm so that the dumbbell almost touching the shoulder, fix the arm in this position for a split second, then exhale and return to the starting position.Repeat the whole procedure of the second hand.
There are slightly different versions of this exercise.For example, it is possible not to perform curl at a time, and at the same time.This option is most often used by professionals because recruits in so doing will not be able to comply with the correct technique.Another option - curl inwardly, rather than parallel to each other.By doing so, the emphasis shifts from the exercise of the external beam on the inner biceps.In no case do not turn the brush at the top, as is the implementation of a fully remove the load from the forearm and partially on the outside of the biceps.
As mentioned above, the exercise "The Hammer" for maximum efficiency should be carried out in the middle of a workout.If you want to through this exercise to build muscle, then perform from 3 to 5 sets by 8-10 times.If you use this exercise to "finish" at the end of a biceps workout, then follow any one approach to 50 times, or 2-3 sets of 15-20 times.At the last repetition is not always possible to perform an exercise correctly technically, so you can make small rocking body.
Exercise "The Hammer" - a great way to pump enough massive and beautiful hands.If the reinforced training with barbell biceps is not growing, dumbbell will become a lifeline, and you get off the ground.
