Concentration Curl Con Manubrio
Il concentration curl con manubrio è un esercizio di isolamento per i bicipiti. Appoggiare il braccio contro l'interno coscia elimina il dondolio e massimizza l'isolamento del bicipite per uno sviluppo muscolare mirato.
Come eseguirlo
- Siediti su una panca con i piedi ben piantati a terra e impugna un manubrio in una mano.
- Appoggia la parte posteriore del braccio contro l'interno della coscia.
- Fletti il manubrio verso la spalla, concentrandoti sulla contrazione del bicipite nella fase di picco.
- Abbassa lentamente il manubrio fino alla posizione iniziale.
- Completa il numero di ripetizioni desiderato, quindi cambia braccio.
Consigli sulla forma
- Siediti bene eretto con i piedi ben piantati e divaricati sul pavimento.
- Premi saldamente la parte posteriore della parte superiore del braccio contro la parte interna della coscia.
- Mantieni la parte superiore del braccio completamente immobile mentre sollevi il peso.
- Contrai con forza il bicipite nella parte superiore del movimento.
- Abbassa il manubrio lentamente e con controllo.
Respirazione: Espirare mentre sollevi il manubrio verso la spalla e inspirare mentre lo abbassi lentamente.
Errori comuni
- Oscillare il busto per sollevare il peso, sottraendo lavoro al bicipite.
- Sollevare il gomito dalla coscia interna, trasformando il movimento in un curl standard.
- Frettolizzare la fase di discesa, perdendo prezioso tempo sotto tensione per la costruzione muscolare.
Muscoli coinvolti
Primari: bicipiti. Secondari: avambracci.
Serie e ripetizioni consigliate
Migliorare la forma fisica
3 serie x 10-12 ripetizioni per braccio, recupero 60 s
Perdere peso
3 serie x 12-15 ripetizioni per braccio, recupero 45-60 s00000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000005bar40aj90 s
Più facili, più difficili e alternative
Rendilo più facile
Rendilo più difficile
Fai attenzione se…
- Se avverti un dolore acuto al gomito o al polso, interrompi l'esercizio e scegli una variante di curl meno impegnativa.
Indicazioni educative generali, non parere medico. Interrompi in caso di dolore acuto e consulta un professionista qualificato in caso di dubbio.
Inserisci nel tuo piano
Crea un account gratuito per un piano creato dall'AI che inserisce movimenti come questo nella tua settimana.
Inizia gratis →Domande frequenti
Perché appoggio il braccio contro la gamba?
Appoggiare il braccio contro l'interno coscia evita che la spalla e il busto oscillino, assicurando che tutto il lavoro venga svolto dal bicipite.
Ogni quanto posso fare i concentration curl?
Puoi includere esercizi di isolamento per i bicipiti da 2 a 3 volte a settimana, assicurandoti di far riposare le braccia tra una sessione e l'altra.
Cosa succede se sento l'esercizio nell'avambraccio anziché nel bicipite?
È normale se stringi troppo la presa o se hai gli avambracci deboli, ma cerca di concentrarti sul piegare attivamente il gomito piuttosto che tirare con la mano.