The biceps muscle is composed of two heads, the long and short. The long head or external function is to flex the elbow, while the short head or inner as well as eventually also help to flex the elbow, but its main function is to supinate the hand, ie, make the palms turn of the hand facing up.
The biceps comprise a large portion of the entire arm. It is important that training is the most suitable himself trying not to handle maximum weights for each workout and do a weight that can run the exercise of the right way. In this way we optimize our efforts towards well-toned biceps. Using too much weight will be forcing the joints and other body parts used to perform the movement, especially deep back muscles and lower back.
Bicep Exercises
This time we see three basic exercises:
1. Standing barbell curl, is the main exercise of the biceps and you can put more load than any other Turbulence Training exercise. In this exercise you have to be careful with your back When you take action to lift the weight toward your chest, there is much tendency to bend back. It is advisable to perform this exercise with his back against the wall.
You can perform 3-4 sets of 12 reps Rest 90 seconds
2. Dumbbell curl, preferably sitting on a bench with his back or even standing, raise the dumbbells simultaneously by a small twist of the wrist outward to involve the two heads of biceps.
Simultaneously is advised to avoid decompensation in the back and to be more effective is the time.
4 × 10, resting 90 seconds
3. Curl concentrate: this exercise we will work harder biceps, overriding other small muscles in action helpers in other positions. This is an exercise where we have to work with less weight.
Sitting on a bench with your legs apart at an angle of 90 °. To start working with right biceps, lean forward and rest your elbow or hand over the left thigh and flexing action to realize the elbow bringing the dumbbell toward your chin.