A strong biceps is the goal of many strength athletes, but also of bodybuilders and of many who simply want to have a little more muscle and desire an athletic figure. The biceps can be trained with dumbbells, barbells as well as dumbbells. However, there is a high risk of injury when training with dumbbells, especially for beginners. Training with dumbbells, especially dumbbells, requires a lot of concentration and is therefore more suitable for advanced users. Equipment with cable pulls, which can be loaded with different weights, are also suitable for training the biceps. For beginners, but also for advanced users, the biceps machine is well suited, which is available in various gyms and allows various exercises for training the biceps.
How a biceps machine works
A biceps machine looks quite complicated and allows various strength exercises for biceps. However, training with a biceps machine does not have to be complicated at all. Not only in the gym, but also at home you can use a biceps machine to train regularly. You can get biceps machines in various designs, often combined with a triceps machine. A biceps machine has a bench, as well as different levels of difficulty are adjustable. For the arms there is a support, various machines have a set-up option for the feet. The biceps machine offers several training possibilities:
- Training of the biceps
- Training of the front arm muscles
- Training of the forearm muscles
- depending on the machine training of the triceps
- depending on the device training of the muscles of shoulders and chest
- building of more muscle strength
- stimulation of blood circulation in the muscles.
Training with the biceps machine is possible in different ways, depending on the device. Not only the device, but also the different exercises that a biceps machine allows, make it possible to train different muscle groups. In addition to the biceps, various other muscles are loaded to a greater or lesser extent. With various devices, you can train in a standing position, this training is very close to the natural movements. This avoids incorrect stresses in the lumbar region. Depending on the model, different grip heights are possible, so the optimal training is possible for every body size. The biceps machine can be equipped with different weights, depending on your training progress.
What you should consider when training with the biceps machine
If you want to start training biceps and other arm muscles, you should get in-depth advice at the gym. Make it clear what muscles you want to train besides biceps, and what your training goal is. The fitness trainer will instruct you on the biceps machine and show you the exercises. During your first workouts, the fitness trainer will guide you, as this will allow him to identify mistakes and show you how to avoid them. It is very important that the biceps machine is adjusted to your height and that you only train with a low weight at the beginning. The fitness trainer will also tell you how often you need to repeat the exercises to achieve success. Often it is enough to repeat the exercises ten times. When exercising, it is important to have the right posture. Poor posture can lead to injuries and even damage to the musculoskeletal system. It is also important to have the right grips for the hands to prevent damage to the wrists. The elbows should always remain slightly bent, as this reduces the strain on the elbow joints.
The right training plan
When training with the biceps machine, it depends on the right training plan. You should slowly increase the load during training, depending on how far you have progressed with your muscle building. Once you have achieved the first successes, you can add more exercises to the training plan.
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Editors fitnessmarkt.de (EA)
Image credit: #134530224 georgerudy AdobeStock.
Published on: 27 August 2014