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Channel: ЛАТЫШЕВ НИКОЛАЙ

5 Ошибок Которые Допускает Каждый - Сгибания На Бицепс | Джефф Кавальер

5 Ошибок Которые Допускает Каждый - Сгибания На Бицепс | Джефф Кавальер

Channel: Джефф Кавальер — переводы от SciApp

ДОМАШНЯЯ ТРЕНИРОВКА ГРУДИ - на все отделы | Джефф Кавальер

ДОМАШНЯЯ ТРЕНИРОВКА ГРУДИ - на все отделы | Джефф Кавальер

Channel: SMART TRAINING Channel

Как накачать Мощные Руки / Тренировка рук от Жиробаса / Как накачать бицепс

Как накачать Мощные Руки / Тренировка рук от Жиробаса / Как накачать бицепс

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00:00:03

[music]

00:00:05

When it comes to biceps exercises

00:00:08

there are a lot of options, but

00:00:10

which ones do you prefer?

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If your arms are not growing,

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watch this video until the end because

00:00:17

I will show you two exercises that

00:00:19

you should focus on. If you

00:00:21

want to see the progress of who - some of you

00:00:23

may think that I am trying to convince you that

00:00:25

there are only two effective

00:00:26

biceps exercises and all the others

00:00:28

are useless, this is not what I want to

00:00:30

tell you. I just want to say that if

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these two exercises are not present in your

00:00:35

training program, you will not be able to see

00:00:36

the maximum Progress is simple With this

00:00:38

approach, you can be sure that you are

00:00:40

using the most effective

00:00:42

combination of exercises. What will help you

00:00:44

achieve results faster, friends, if

00:00:47

you want to

00:00:49

progress as effectively as possible, then you know very well that it is

00:00:50

necessary to constantly maintain a

00:00:52

balance of intravenous microelements and

00:00:54

vitamins in the body; in this matter, we are

00:00:56

excellent sports supplements help,

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you can find the link in the description of

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00:01:15

mass or losing weight, as well as to

00:01:17

maintain health, gainers and proteins,

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00:01:21

joint health and much more,

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00:01:25

order Dobromel Fit products via the

00:01:27

link in the description or in the pinned

00:01:29

comment Hello everyone, Jeff

00:01:32

the Cavalier is with you. You're probably surprised when I

00:01:34

offer you everything two exercises, you

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know very well that I have a bunch of

00:01:38

other options on how to pump up the biceps. But

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if you need to choose only two, with the biceps it’s

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actually much easier than with

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other muscle groups, taking for

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example the pecs, we need to work out not

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only its different parts, the upper lower

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middle, but also to use its different

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functions like a ghost or just a bench press.

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This is quite difficult in just two

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exercises. But the functions of the biceps are

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flexion at the elbow, supination of the forearm,

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flexion of the shoulder, all this can be fit

00:02:04

into almost any exercise, and we

00:02:07

will focus on just two. Naturally,

00:02:09

this program should include at least

00:02:10

which one. -a variation of bending, as I like to

00:02:13

do, first perform strict

00:02:15

bending against the wall, then move away and use a

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dropset to do bending with cheating, how

00:02:20

this is done, first we do strict

00:02:22

bending. For greater supination, you can

00:02:24

take a straight bar. But for example, I

00:02:26

’ll take this curved one. So look,

00:02:29

your buttocks are pressed together against the wall, the upper

00:02:32

part of the back is pressed against the wall and the head

00:02:35

is pressed against the wall and now I just

00:02:37

lift the weight and lower it. This is a great

00:02:41

way to maximally load the biceps

00:02:43

because in this position I cannot

00:02:45

use the swing, unlike the

00:02:47

version without the wall, we do this approach

00:02:50

to failure

00:02:52

for example I did

00:02:56

this great technique that allows

00:02:58

us to continue the exercises even after

00:03:00

failure, look, I put my right leg

00:03:03

a little forward and brush the weight

00:03:05

up and slowly lower it and

00:03:07

throw it again and slowly lower it with a

00:03:10

swing up

00:03:15

because I had a tear in my right

00:03:18

biceps and this way I reduce for

00:03:20

him, you don’t necessarily understand the amplitude to do this,

00:03:24

and slowly down to failure,

00:03:28

look when we choose an exercise

00:03:31

for training and try to determine

00:03:33

the very minimum, it must

00:03:35

include some kind of bending, and a

00:03:37

heavy basic variation and my favorite

00:03:40

option is this combination

00:03:42

of bendings Well and the second movement you

00:03:44

should have some kind of exercise with

00:03:46

a crossbar, ideally on a horizontal bar, since

00:03:49

childhood I loved hanging on a

00:03:51

horizontal bar. At first it was just

00:03:52

competitions with classmates who

00:03:54

can hang more with bent arms and then

00:03:57

I transferred this to my

00:03:58

training program because in this exercise

00:04:00

has something very important in it we can

00:04:02

use all three functions of the biceps at

00:04:05

one time see elbow flexion

00:04:08

forearm shoulder flexion due to the fact

00:04:11

that the elbow is high enough people I

00:04:13

think I have achieved a pretty good

00:04:15

result in pumping up my biceps

00:04:17

Therefore I think that my advice you can and

00:04:19

should trust, look what we are doing,

00:04:21

we jump onto the horizontal bar, we grab with a reverse

00:04:24

grip, the head comes forward, the

00:04:27

elbows are also in front, so you do

00:04:29

n’t have to worry about the shoulders, look at

00:04:32

this position. We end up with our

00:04:33

legs held straight, the core muscles are tense, and

00:04:37

thus we give isometric

00:04:38

load on the biceps But in general you have

00:04:41

two options: either you simply hold

00:04:43

this position to the maximum as if

00:04:45

performing one long negative

00:04:47

repetition; this option is

00:04:49

perfect as a finishing touch at the end of a

00:04:51

biceps workout or after heavy curls, or

00:04:54

you can do the same thing dynamically for a

00:04:56

repetition. The main thing is make sure that the

00:04:59

angle at the top point does not decrease, no

00:05:02

need to pull to the very end, look, I

00:05:04

go down and then go up,

00:05:08

focusing on touching the back of the head

00:05:11

as the top point of the amplitude, this is

00:05:15

how you can do it and in the classic

00:05:18

version, the main thing is to leave the angle at the elbow

00:05:21

open, no need to pull until end

00:05:23

because then part of the load will go from the

00:05:25

biceps to the latissimus, but you and I

00:05:28

want to pump up the business, so in order for

00:05:30

it to receive the maximum load,

00:05:31

maintain an angle of about 90 degrees

00:05:34

again when we talk about the very

00:05:36

minimum and I’m talking only about these two

00:05:38

exercises I I mean at least these

00:05:40

two, of course. If you are satisfied with how

00:05:42

your biceps are growing or you want to

00:05:44

take your training to another

00:05:46

level, then of course you can use

00:05:48

other exercises, of which there are a lot You

00:05:51

can find in other videos on our

00:05:52

channel But if the video was useful, then

00:05:54

like it and write your opinion in

00:05:56

the comments Subscribe to our channel

00:05:58

If you are here for the first time and see you in the

00:06:00

next episodes of this series Bye everyone

00:06:03

[music]

00:06:16

[applause]

Description:

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