Сгибание на бицепс над головой на верхнем блоке. Сгибание на бицепс на блоке
Reverse Cable Curl — how to do it, video of performing technique — AtletIQ.com
6 minutes for reading 345 views
AtletIQ — fitness & bodybuilding app
600 exercises, 100+ training programs for Mass Gain, Strength, Lean Body. Routines for Home and Gym. This is a fitness revolution!
General info
Force type
OtherPushN/AStaticPull
Exercise type
CardioPlyometricsStretchingStrength
Mechanics type
CompoundIsolationN/A
Level
BeginnerExpertIntermediate
Accessory muscles
Forearm
How to perform exercise
- Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Variations: You can also perform this movement using an E-Z barbell or straight barbell.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Biceps, and auxiliary muscles: Forearm
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
You do not want to count by hand? Install the AtletIQ application!
- Online workout diary
- Remembers your working weight
- Counts the load for you
- Controls the rest time
Best workout routines with this exercise
These programs with this exercise «Reverse Cable Curl» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Reverse Cable Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Reverse Cable Curl Author: AtletIQ: on Reverse Cable Curl — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5
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Lying Cable Curl — how to do it, video of performing technique — AtletIQ.com
6 minutes for reading 345 views
AtletIQ — fitness & bodybuilding app
600 exercises, 100+ training programs for Mass Gain, Strength, Lean Body. Routines for Home and Gym. This is a fitness revolution!
General info
Force type
OtherPushN/AStaticPull
Exercise type
CardioPlyometricsStretchingStrength
Mechanics type
CompoundIsolationN/A
Level
BeginnerExpertIntermediate
How to perform exercise
- Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
- Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
- With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
- While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
- After a second squeeze at the top of the movement, slowly return to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: You can also perform this exercise with exercise bands.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Biceps, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
You do not want to count by hand? Install the AtletIQ application!
- Online workout diary
- Remembers your working weight
- Counts the load for you
- Controls the rest time
Best workout routines with this exercise
These programs with this exercise «Lying Cable Curl» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Lying Cable Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Lying Cable Curl Author: AtletIQ: on Lying Cable Curl — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5
atletiq.com
Standing One-Arm Cable Curl — how to do it, video of performing technique — AtletIQ.com
6 minutes for reading 345 views
AtletIQ — fitness & bodybuilding app
600 exercises, 100+ training programs for Mass Gain, Strength, Lean Body. Routines for Home and Gym. This is a fitness revolution!
General info
Force type
OtherPushN/AStaticPull
Exercise type
CardioPlyometricsStretchingStrength
Mechanics type
CompoundIsolationN/A
Level
BeginnerExpertIntermediate
How to perform exercise
- Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
- Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
- Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
- Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
- Repeat for the recommended amount of repet
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Biceps, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
You do not want to count by hand? Install the AtletIQ application!
- Online workout diary
- Remembers your working weight
- Counts the load for you
- Controls the rest time
Best workout routines with this exercise
These programs with this exercise «Standing One-Arm Cable Curl» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Standing One-Arm Cable Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Standing One-Arm Cable Curl Author: AtletIQ: on Standing One-Arm Cable Curl — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5
atletiq.com
High Cable Curls — how to do it, video of performing technique — AtletIQ.com
6 minutes for reading 345 views
AtletIQ — fitness & bodybuilding app
600 exercises, 100+ training programs for Mass Gain, Strength, Lean Body. Routines for Home and Gym. This is a fitness revolution!
General info
Force type
OtherPushN/AStaticPull
Exercise type
CardioPlyometricsStretchingStrength
Mechanics type
CompoundIsolationN/A
Level
BeginnerExpertIntermediate
How to perform exercise
- Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
- Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps.
- Slowly bring back the arms to the starting position.
- Repeat for the recommended amount of repetitions.
Variation: This exercise can be performed one arm at a time if only one pulley is available.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Biceps, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
You do not want to count by hand? Install the AtletIQ application!
- Online workout diary
- Remembers your working weight
- Counts the load for you
- Controls the rest time
Best workout routines with this exercise
These programs with this exercise «High Cable Curls» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «High Cable Curls» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
High Cable Curls Author: AtletIQ: on High Cable Curls — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5
atletiq.com
работающие мышцы и техника выполнения
Отрегулируйте положение тросов и встаньте между ними. Возьмитесь за ручки, а руки вытяните параллельно полу. Напрягите мышцы и медленно выполните сгибание рук, пока предплечье не коснётся бицепса. Верните руки в исходное положение.
Сгибание рук на бицепс на верхнем блоке через стороны: видео
Правила выполнения упражнения
- Для начала с каждой стороны тренажера установите удобный вес. Он должен быть одинаковым.
- С каждой стороны отрегулируйте положение тросов и убедитесь, что они находятся выше, чем плечи.
- Встаньте между тросами и возьмите их нижним хватом (ладони должны смотреть вверх). Руки вытяните параллельно полу, ноги расставьте на ширине плеч. Это исходное положение.
- На выдохе медленно сжимайте бицепсы, пока они не соприкоснутся с предплечьями. За счет этого сводите руки в направлении друг к другу.
- На вдохе опустите предплечья в исходную позицию. Важно: корпус держите ровно и не наклоняйтесь вперед, чтобы не снимать целевую нагрузку с бицепса. Двигаться должны только предплечья.
- Повторите рекомендуемое количество раз.
Вариации: упражнение можно выполнять одной рукой.
Альтернативные упражнения
bodymaster.ru
Упражнение на верхнем блоке - сгибание на бицепс над головой
- Тип: Сила
- Основные работающие мышцы: Бицепсы
- Оборудование: Тросовые тренажёры
- Тип механики упражнения: Изолирующее
- Уровень: Средний
- Сила: Тяга
- Для начала установите одинаковый комфортный вес на обеих сторонах тросового тренажёра. Совет: Убедитесь, что вес с каждой стороны один и тот же.
- Теперь отрегулируйте тросы так, чтобы рукояти находились выше уровня ваших плеч.
- Встаньте посередине рамки и возьмите рукояти хватом снизу (ладони обращены к потолку). Руки должны быть полностью выпрямленными и параллельными полу, а ноги на ширине плеч. Туловище находится на одной линии с рукоятями. Это будет ваше исходное положение.
- На выдохе медленно выполните сгибание рук, пока предплечье не коснется бицепса.
- На вдохе верните предплечья в исходное положение. Совет: Ваше туловище, за исключением предплечий, должно оставаться неподвижным в течение упражнения.
- Выполните необходимое количество повторений, предписанное вашей программой тренировки. Вариации: Сгибание на бицепс на верхнем блоке также можно выполнять, используя одну рукоять и меняя руки время от времени.
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Cable Preacher Curl — how to do it, video of performing technique — AtletIQ.com
6 minutes for reading 345 views
AtletIQ — fitness & bodybuilding app
600 exercises, 100+ training programs for Mass Gain, Strength, Lean Body. Routines for Home and Gym. This is a fitness revolution!
General info
Force type
OtherPushN/AStaticPull
Exercise type
CardioPlyometricsStretchingStrength
Mechanics type
CompoundIsolationN/A
Level
BeginnerExpertIntermediate
Accessory muscles
Forearm
How to perform exercise
- Place a preacher bench about 2 feet in front of a pulley machine.
- Attach a straight bar to the low pulley.
- Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.
- Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
- Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.
- Now slowly lower the weight to the starting position.
- Repeat for the recommended amount of repetitions.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Biceps, and auxiliary muscles: Forearm
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
You do not want to count by hand? Install the AtletIQ application!
- Online workout diary
- Remembers your working weight
- Counts the load for you
- Controls the rest time
Best workout routines with this exercise
These programs with this exercise «Cable Preacher Curl» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Cable Preacher Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Cable Preacher Curl Author: AtletIQ: on Cable Preacher Curl — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5
atletiq.com
