What is a Barbell Curl? Instructions on how to practice barbell curl effectively

You want to practice to develop the muscle groups in your arms and make them stronger and firmer. There are many ways, one of which is practicing Barbell Curl. Today, we will reveal to you what a is Barbell Curl. And guide you on how to practice Barbell Curl effectively to help you own the most muscular, firm arms!

What is a Barbell Curl?

Barbell Curl means "standing barbell curl", a bodybuilding exercise that mainly affects the biceps and arms, thereby supporting larger development, the muscles become firmer, stronger, and more muscular.

Barbell Curl is a good exercise for both men and women, along with that the exercise equipment is also quite simple, when you only need a barbell with the right weight, you can practice.

For men, after practicing Barbell Curl, they will have sinewy, strong arms that look extremely masculine. As for women, they will be strongly impacted to help reduce excess fat accumulated in the biceps, thereby having a firm and slim arm.

Instructions on how to practice Barbell Curl most effectively

There are many different training methods for Barbell Curl, but not all of them are effective, so please refer to the barbell curling techniques below to have a firm arm:

Before practicing Barbell Curl

First, you need to prepare yourself a straight barbell and weight plates with weights suitable for your strength. If you are new to training, you should choose weight plates with light gravity, after a while of getting used to it, gradually increase them to perform the Barbell Curl exercise most effectively.

Second, before practicing any exercise, whether light or heavy, you should warm up thoroughly first. Therefore, you should spend 5-10 minutes warming up your body, and relaxing your muscles before starting the Barbell curl exercise! This is a very important step, it will help you reduce injuries, muscle pain, or cramps during exercise.

Steps to perform Barbell Curl

Step 1: Start with a straight standing position, the distance between the 2 feet is equal to the shoulder, 2 hands grasp the barbell, palms and face looking forward.

Step 2: Use your arm strength to lift the barbell up, elbows close to the body, arms straight so that the barbell is in front of the thighs. Note, that the elbows are slightly bent, and the elbows must not be locked.

Step 3: Keep your posture straight, fix the 2 biceps and slowly curl your forearms to lift the barbell up towards your chest until the biceps are contracted as much as possible. Hold the movement for a few seconds. Note that you should exhale regularly when doing this exercise, only move your forearms while your body or biceps must remain in the same position.

Variations of Barbell Curt

Barbell Curt can have many forms for you to change the exercise when practicing such as:

EZ - Bar curl

This exercise will help you have more arms thanks to the space designed on the Ez bar, thanks to which the front part of the arm will be trained more firmly.

Preacher Curl

When practicing this exercise, the arm will be fixed and help you not to swing when practicing heavily, improving the effective training process.

Dumbbell Curl

If you do not have a barbell, you can replace it with a single dumbbell to practice, which is also very good and effective.

Notes when practicing Barbell Curt

When practicing a Barbell Curl, you need to pay attention not to let the barbell touch your body, lower the barbell slowly and with control, especially do not let it fall freely. To avoid bone and joint diseases or osteoarthritis, you should not lean your spine forward when exercising.

You should breathe properly to avoid running out of breath, wasting energy, and bringing higher efficiency. Exhale when lifting weights and inhale when lowering weights. Learning how to breathe properly will help you perform more lifts and lift higher weights.

To have strong, healthy arms, you need to ensure nutrition when exercising, taking in enough nutrients, especially protein. If you do not have enough time to prepare nutritious meals, you can use protein supplements such as whey protein, which is very convenient and beneficial for your training process.

Conclusion

So, you have a better understanding of the Barbell Curl and how to practice it to bring the most effective results for your arms. Do not hesitate to practice diligently to have strong, toned arms.

What is the best yoga for the elderly?

Yoga is a sport that brings many health benefits, especially for the elderly. This sport not only trains endurance but is also a method to maintain comprehensive health for the elderly. In this article, we will suggest yoga exercises for the elderly to help them live healthy every day.

Yoga exercises for the elderly

The elderly's body is less flexible than when they were young, so they need to choose suitable yoga exercises. Below are some suitable yoga exercises for the elderly to help them live healthy every day.

Tree pose

This pose will use a lot of leg strength to maintain balance, prevent falls, and support concentration training. How to do the tree pose in yoga is as follows:

- Stand up straight, legs closed and arms relaxed.

- Raise your right leg so that the sole of your foot is placed on your left thigh, and keep your left leg in a straight position.

- Clasp your hands together and raise them straight above your head, then slowly lower them in front of your chest.

- Pay attention to keeping your back straight and breathing gently, looking only at one point.

- Hold that position for about 20 - 30 seconds, then return to the starting position.

- Do the same with the other leg.

Warrior II Pose

Although the Warrior II Pose has simple, easy-to-do movements, it affects the shoulders, arms, and back, and is extremely effective in treating osteoporosis. How to perform the Warrior II Pose includes the following steps:

- Stand up straight with your legs spread wide.

- Step your left leg forward while your right leg is stretched straight back. At the same time, turn your right foot outward at a 90-degree angle.

- Bend your left leg while spreading your arms to the sides, palms facing down.

- Hold the pose for 30 seconds and pay attention to breathing properly.

- Return to the starting position switch legs and repeat.

Extended Puppy Pose

Extended Puppy Pose helps strengthen the entire body. In particular, this pose also has the effect of extending the spine without causing discomfort to the knees and hips like other exercises. How to perform the extended puppy pose as follows:

- Kneel down so that the thighs are perpendicular to the shins.

- Stretch both arms forward over the head until the head touches the floor, and the back and spine are stretched.

- Next, lift the buttocks up while bending the chest down.

- Hold the pose for at least 30 seconds and then return to the starting position.

Triangle Pose

This is one of the exercises that are familiar to the elderly in yoga classes. The exercise helps increase strength and reduce back pain and nervous breakdown. The steps to perform the triangle pose are as follows:

- Stand straight on the floor, legs spread apart about 1m.

- Turn the right foot to the side while spreading both arms horizontally.

- Slowly bend to the right until the hand touches the toe, and the other hand reaches straight up to the ceiling. Pay attention to bend straight, eyes following the hand.

- Return to the starting position and do the same with the left side.

Conclusion

The above are suggestions for yoga exercises for the elderly that can be applied at home, thereby helping to improve and enhance health to live happily every day.

Top 5 miraculous effects of cycling on health

Cycling is known as a sport suitable for many people, of many different ages. Therefore, nowadays, cycling has become a sport that many people love to practice. So, what benefits does this sport bring to you? In the article below, we will tell you 5 miraculous effects of cycling on health.

5 Effects of cycling on each person's health

In the past, cycling was one of the popular ways to travel. However, as society develops, means of transport are increasingly upgraded and modernized. At this time, cycling has become a popular exercise, bringing many unexpected effects to health.

Cycling is the perfect sport to build a firm lower body muscle system

When cycling, the glutes, thighs, calves, and feet will be affected the most. These muscle groups work continuously to help eliminate excess fat, thereby making the muscle bundles firmer.

Improve healthy bones and joints

Cycling has also been proven to be very good for the bones and joints, especially the knee joints. Knee joint movement will stimulate the production of mucus, helping the joint head to be smoother, and minimizing bone and joint pain. In addition, when cycling, parts such as muscles, tendons, and ligaments will also combine together rhythmically, helping to increase elasticity.

Strong energy consumption, supporting the treatment of insomnia

In fact, when you cycle normally, in 1 hour you can burn 500 calories. If you exercise more, with high intensity, you can definitely eliminate more calories. Therefore, cycling is now considered a quite effective weight loss exercise.

In addition, if you often have insomnia, plan to cycle every day. Research by experts shows that people who regularly cycle will have a better and deeper sleep.

Prevent and treat psychological stress problems

When cycling, the body will secrete endorphins to help relieve all tension and stress. At the same time, it will help your spirit become refreshed and excited. You can cycle in places with fresh air, it will definitely make you happy and love life.

Stay away from cardiovascular diseases by cycling every day

When you cycle, your heart rate will beat faster, stimulate blood circulation and improve cardiovascular health. In addition, cycling also helps burn calories, reduce fat, control cholesterol, and prevent dangerous complications of cardiovascular diseases.

Top 5 mistakes about weight loss gym that you should not miss

A balanced, perfect body is the dream of many people, but not everyone is lucky enough to have this. Therefore, for overweight guys, weight loss gym for men is a top concern. However, not just exercising can help you lose weight. You need to exercise scientifically, and methodically, with the right movements and postures. In this article, we will share the 5 most common mistakes in weight loss gyms.

5 mistakes about weight loss Gym that make you stay fat

Weight loss gym for men is not too difficult but it is not easy either. To achieve the desired results, it is important that you are persistent, diligent, and have a scientific training plan, following the instructions of the trainer. If you make the following mistakes, weight loss gym for men will definitely not be effective:

Exercise in the wrong posture

You will not be able to lose weight if you just go to the gym and exercise randomly. Weight loss gym for men requires the guidance of a professional trainer. Although incorrect posture can help you burn calories, it is not effective, which is why you exercise for a long time but do not lose weight. Not to mention, incorrect posture can cause injury.

No clear exercise plan

Weight loss gym for men requires a plan and a suitable exercise schedule. Gym requires perseverance and scientific exercise, so a methodical exercise plan will help you have more motivation to do it. On the contrary, if you do not exercise regularly, it will be difficult to be effective. To have a specific, detailed, and scientific plan, you can ask for help from a trainer.

Overtraining, incorrect technique

Many people mistakenly believe that the more men exercise to lose weight, the higher the intensity, and the faster the weight loss effect. In fact, if you exercise too much, it will make it difficult for muscle groups to recover, and the body will be tired and weak. In addition, improper training will not bring about weight loss results, and can easily cause injury to the body.

Unscientific nutrition

Although losing weight, you also need to provide enough nutrients for the body to function. Especially, if you are in the process of exercising to lose weight for men, nutrition is even more important. Fasting and unscientific dieting will cause the body to not have enough energy to function, which can negatively affect health in the long run.

Impatient

Exercising to lose weight men is a process that requires you to be persistent and practice regularly. Normally, to achieve weight loss results, you need at least 3 months of training, and you need to maintain it regularly to best control your weight.

Effective weight loss gym exercises for men

Gym exercises to lose weight for men are a sport that brings many benefits to men. Not only does it help you burn excess fat but it also improves your health. However, to achieve the best results, you need to pay attention to some notes on weight loss gym exercises for men. Let's find out with Us in the following article.

Cali Stomp

Cali Stomp is an exercise that uses bodybuilding techniques, with the effect of helping you lose weight and improve cardiovascular health. With the ability to burn up to 650 calories per exercise. Cali Stomp requires the practitioner to focus energy for 60 minutes with 10 different songs, helping you get inspired when doing weight loss gym exercises for men.

BodyJam

BodyJam is a weight loss gym exercise for men that smoothly combines music and body movements. With the ability to burn up to 500 calories per hour of exercise, BodyJam's movements help the hips, back, abdomen, and legs effectively reduce fat. In addition, with vibrant background music, BodyJam helps you relieve stress, effectively reduce stress, and improve cardiovascular health.

Body Combat

Body Combat is a male weight loss gym exercise that combines arms, legs, back, and shoulders. The movements and punching and kicking techniques of Body Combat are like turning you into a real boxer. With every 55 minutes of exercise, Body Combat has the ability to burn up to 740 calories. Thereby helping you relieve stress and create firmness in muscle groups in the body.