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|Everyone thinks they know how to do dumbbell curls. Well, it does look pretty simple, doesn't it? All you have to do is grab a dumbbell and curl your arms up and down. Well, yes, they are very easy to do. But the thing is they are very difficult to do correctly.
One of the most common mistakes that people do when performing dumbbell curls is that they use too much weight and then they do all sorts of body movements to enable them to complete the sets.
The most common thing that people do is swinging their arm and rocking their body to create the momentum required to enable them to curl up their arm. In case you don't know, that's cheating. Not only does this make it easier for you to lift the weight, it also technically reduces the weight you are actually lifting thus diminishing the effectiveness of the exercise.
Using a lot of weight (and cheating) might impress your girlfriend. It might even impress your workout buddies. But your muscles are not so easily fooled.
Most people make the mistake of using a weight that is way too heavy, way more than what they can actually lift. What happens as a result is that these people end up cheating. And you will not believe how creative people can get when it comes to cheating. Let me tell you about some of the ways that people cheat in doing dumbbell curls.
Some people do dumbbell curls mostly using their back muscles with their elbows barely moving at all which means there are no biceps involved. Another thing that many people [url=http://www.sandvikfw.net/shopuk.php]hollister outlet sale[/url] do is they do what power lifters do... they swing the weight back and then they jump with their legs and then tuck their elbow under. Some people even do this with two arms, alternating from left and right, and constantly rocking their body back and forth. Again, it's the momentum that's doing all the work and not the biceps.
Another very common practice of people who use too much weight is that they use their back to make it look like they are moving the weight even though they have hardly any range of motion at all in their arms. There are also people who lean [url=http://www.jordanpascherofficiele.com]air jordan pas cher[/url] off to the side each time they do the curl. What that does is it drops the shoulder and reduces the distance that the person needs to lift the weight through.
And that's not all of it. There are a whole lot of other ways that people cheat in performing this exercise. But as varied [url=http://www.mnfruit.com/louboutinpascher.php]louboutin[/url] as the methods of cheating are, they can all be categorized under two basic ideas--to use momentum and to use improper range of motion.
Let's cover momentum first. This is the common denominator in almost all [url=http://www.louboumaterialistanyc.com]louboutin pas cher[/url] of the cheating methods that people do. It's where a person is using a swinging motion to get the weight up. Most people do this by first swinging their arm back and then as the weight starts [url=http://www.thehygienerevolution.com/barbourparis.php]barbour paris[/url] to pull their arm forward they also push [url=http://www.mxitcms.com/abercrombie/]abercrombie milano[/url] up with their legs. And then as the weight is raised to about chin level they tuck their elbow underneath, thus completing the curl. Going through this set of movements involves very little participation on the part of your biceps. What's really at work here is the shoulder (to rotate and swing the weight up) and the quads to pop the elbow forward.
As for reducing the range of motion, a lot of people use a lot of weight and go into a [url=http://www.mnfruit.com/doudounemoncler.php]moncler[/url] position where their arms are already slightly bent in front of them. And then they use their back to rock their upper body back and forth while doing very little with their arms. This creates the illusion that they are actually moving the weight up and down. The only muscles being used here are those in the lower back, not the biceps. Keep in mind that if your elbows are not moving your biceps are not working.
Having that said, you should always pay close attention to the range of montion that your [url=http://www.jordanpascherofficiele.com]air jordan[/url] arm goes through when performing the exercise. You need to start with your arms down by your sides, straight but not locked, and bring up your forearm up to the point where it can't go any further (i.e., until your forearm touches your biceps).
So, how do you prevent yourself from cheating? Well, there are a couple of ways. One thing you can do is to do the exercise sitting down. Sitting down restricts your lower body from moving and from contributing to the generation of momentum.
Another thing you can do to inhibit yourself from (voluntary or involuntary) cheating is to go slowly. Go two seconds up and go two seconds down. If you're [url=http://www.mnfruit.com/airjordan.php]jordan[/url] doing it very slowly, there is no way that you can use momentum.
The third thing you can do is to closely watch your range of motion. As mentioned earlier, you want to have your arms straight down as a starting position. Then you bring your [url=http://www.mxitcms.com/tiffany/]tiffany outlet[/url] forearm up until it touches your biceps. Additionally, keep an eye on where your elbow is and keep it there throughout the entire set. Try your best to not allow it to move or swing back and forth. If you allow your elbow to shift position, you are reducing the work on your biceps.
Generally, people like using a lot of weight. But if you are trying to do biceps, using a lot of weight is actually counter-productive because you will most likely end up working various muscles in your body with the exception of the one you are trying to do which is your biceps. There is no sense in using a lot of weight if you are just going to eliminate a large portion of the weight by going through all sorts of unnecessary movements and use momentum to [url=http://www.sandvikfw.net/shopuk.php]hollister sale[/url] help you through. Imagine doing pull ups with your feet planted on the floor all the time. Sounds ridiculous doesn't it? But that's basically the kind of thing that happens when you use momentum in performing the exercise.
In addition to not working out your biceps properly, allowing your body to do all those unnecessary movements can also lead to injuries in your shoulder and your lower back.
So do [url=http://www.mxitcms.com/tiffany/]tiffany[/url] it right, stay safe, and you will be gaining muscle in the right places in no time.
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