Folding Rod with 21 - Biceps

Popular practice lap 21 is a variant of a folding rot of stand. It acts intensively on the front underarm muscles, so it represents a power move. It makes it possible to reduce the burden and to extend the range of full range of motion, which further stimulates underarm muscle and biceps. This exercise is focused on the lower and upper areas of the front of the arm. Increased intensity and the full effect of the amplitude pumping a table of these two muscle.

At the beginning of the sport movement holds a normal anatomical posture standard nadhvat little away from the body. Basically it is a simple rod with folding, but traffic stops in the middle of the full amplitude and then returned to baseline status . This semi-folding run 7 times.

At the end of the seventh repetition weight remained at the level of the cross and thereby raised to the middle of the normal end point for the concentric phase. After 7 iterations of the average to the end point of gravity lowered sport to expand fully in the hands and implements 7 repetitions with full amplitude.

More in keeping with the proper methodology

Implementation of the 21 folding requires more in strict compliance with the correct method because most of its duration and number of duplicates, where the fatigue factor enhances its influence. Increased risk of chiating. Mental energy put into execution, thereby weakening reduces the number of motor units stir.

Attention and appears weakened tendency to quickly drop in the severity of the eccentric phase and ejection from the thighs at the beginning of the concentric. Resulting from this swing significantly reduces the effectiveness of the exercise. Must be maintained intensive nature of the exercise. If you depart from the correct form, the benefits thereof are virtually eliminated.