When exercising, we will come into contact with a variety of training tools. Among the training tools, elastic rope is a tool with many uses. Of course, use elastic ropes It has many benefits for the body, but some people don’t know how to train biceps with elastic ropes. So, how do elastic ropes train biceps? Let’s take a look next.
How to train biceps with elastic ropes
1. Standing curl
Stand with your feet parallel, step on the rope under your feet, lift your chest, press your shoulders down, hold the handles with both hands on both sides of the body, palms forward, upper arms close to the body, inhale, exhale while bending the arms upward to the thighs Fully contract the head muscles and inhale while returning to the original position. Pay attention to keeping the upper arms close to the sides of the body during the entire process, and do not open them, but they can move slightly back and forth.
2. Supine Curls
Fix the rope in a low position, lie on your back on the ground, put your arms at your sides, close to your body, hold the handles with both hands, and complete the curling movement. Changing the grip can achieve different exercise effects.
3. Concentrated Curls
Half-squat or sit on a chair, feet apart, step on the O-shaped rope under your right foot, hold the O-shaped rope with your left hand, place your elbow joint on the inside of your left thigh, inhale, exhale and bend upward at the same time Completely contract the arms to the biceps, pause for 1 to 2 seconds, then inhale and slowly return to the starting position. Repeat with the other arm.
4. Arm curl
Fix the elastic rope in a lower position, squat on the ground with your feet apart, hold the handles with both hands, place the top of your elbow joints on the inside of your knees, palms upward, inhale and exhale while bending your arms to the biceps. The muscle contracts completely. Restore on inhalation.
Benefits of elastic ropes
1. The elastic rope provides a visible linear resistance direction (the direction of the rope is the direction of resistance), which can better target different corners of the biceps.
2. The characteristic of elastic ropes is that the resistance increases with lengthening - for the biceps, your maximum muscle contraction tension is required at the top of contraction, which also means calling more muscle fibers.
3. High security. When it comes to using elastic ropes to exercise biceps, the safety is relatively high, because the ropes used in this exercise are not harmful to the body, unlike barbells orLike dumbbells.