A strong, shapely and handsome biceps represents the measure of all things for the strength athlete. Regardless of whether you are a bodybuilder or an amateur athlete, if you want to train your arm muscles optimally, you should make friends with the biceps machine, which enables conscientious performance. Of course, for this project can be trained just as well with a set of dumbbells, but the risk of injury with free weights is definitely higher. Much more solid, however, is a biceps machine, which is available in various gyms. Nevertheless, this device should not be approached too lightly, as training errors can also creep in.
How to avoid mistakes when training with the biceps machine?
At first glance, the biceps machine looks quite complicated - but it is not. Because with the help of this device you can perform many different strength exercises that are beneficial to the biceps. No matter whether you train in the gym or at home - practice makes perfect. As a rule, the biceps machine has a bench, which ensures an upright posture of the upper body and thus, also allows the degree of difficulty. For the arms, finally, a support is given and also the feet can be placed via a set-up option. If a correct seat is given, the biceps, the complete arm muscles, the triceps, the shoulder as well as the chest area and the blood circulation of the muscles can be stimulated.
Training on the biceps machine is of course possible in various ways, but should not be done without a previous warm-up. Only when the muscles have been solidly prepared for the subsequent activity, the device can be used. However, depending on the training session, not only the biceps, but also other muscle groups are addressed. Despite this variety, it can always happen that the movement sequences are performed unnaturally. The result is incorrect loading in the lumbar region, which can ultimately lead to pain and damage. For this reason, especially inexperienced athletes and beginners should always seek the advice of a professional before training.
Tips for training with the biceps machine
How do I train correctly with the biceps machine?
If you don't have a professional at hand who could offer assistance on the biceps machine, you can of course also seek advice in a fitness studio. Here it becomes clear above all, which exercises are meaningful, so that those muscles, which stand for the biceps, can be addressed. At the same time, exercises are offered that are good and inexpensive for beginners, so that injury can not occur in the first place. In the course of this, the athlete is offered that the biceps machine should be adjusted to the body size as best as possible. It is also important to pay attention to the size of the weights - only these two points can ensure a meaningful use of the biceps machine.
As a rule, it is quite sufficient to repeat the exercises ten times at a stretch, followed by breaks. Nevertheless, a correct posture should be adopted, which can also be corrected by a professional. If this requirement is overlooked, injury as well as damage to the musculoskeletal system can be the result. The grip on the handles should also not be underestimated. Should the hands on the biceps machine be set correctly, so that the wrists do not have to be overstressed too much. This could also lead to pain over time, which can definitely cloud the fun of the biceps machine. Furthermore, pay attention to the correct posture of the elbows, which should always be in a slight bend. In this way, the elbows are ultimately less stressed, which of course is also part of a good and gentle workout.
With the help of a practical training plan, the load on the biceps machine can now be steadily trained. This is sometimes dependent on the extent to which the muscle building should take place. If the first successes have been recorded, the exercises can also be increased gradually until the goal is finally achieved.
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Editors fitnessmarkt.de (EA)
Photo credit: #134530224 georgerudy AdobeStock
Published on: 5 June 2015