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(Not: Steroidler ile ilgili soruları cevaplamıyoruz. İlgili makale içinde aksi belirtilmedikçe uzaktan eğitim ve ücretli program sunmuyoruz.)
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Concentration Curl | How to Perform?
What is a Concentration Curl? | What are its Benefits?
It is a Biceps – arm exercise performed by sitting on a bench with legs spread apart, resting the working arm on the inner part of the leg, and lifting the dumbbell from a fully hanging position to maximum elbow joint angle, thereby fully contracting the arm.
When it comes to focusing on the biceps muscle, or isolating the biceps, the only exercise that comes to mind should be the Concentration Curl. What sets it apart from other biceps exercises is its ability to simultaneously create both muscle tearing and a pump effect.
Other names for the exercise:
Dumbbell concentration curl
Biceps concentration curl
Concentrations
How to Perform a Concentration Curl?
Sit on the edge of a bench and spread your legs. Lean forward slightly. Rest the elbow of your working arm on the inner part of the same-side leg (not on top, which is one of the most common mistakes).
Let your arm hang perpendicular to the floor. This will be your starting position. (See image A) Inhale, then exhale and lift the dumbbell using only your biceps muscle, within 1 – 1.5 seconds. (See image B)
Once you reach the peak point (where the arm can no longer contract), hold for 1 second and then, while inhaling, lower the dumbbell within 1.5 – 2 seconds. The purpose of this is to achieve more tearing through the negative phase of the movement.
When you reach the bottom point, without pausing, exhale and begin to lift again.
Complete the desired number of repetitions for one arm and then switch to the other arm. For the Concentration Curl exercise, 4 sets of 10 repetitions will be appropriate. Since this exercise provides both development and a pump, increase the weight instead of increasing the number of repetitions.
What Muscles Does the Concentration Curl Work?
The Concentration curl exercise, by its literal meaning, refers to concentrating, or focusing, on bending the arm. When the elbow joint is braced against the leg and the arm is fully hanging, it works in its most isolated state.
This means you cannot generate momentum by swinging your body or arm. The biceps muscles perform their primary function of flexion and extension under load with zero assistance. This, in turn, leads to optimal muscle development.
I also mentioned that the exercise provides a pump simultaneously. Normally, to get a pump effect, we would do drop sets or an extra set with low weight and maximum repetitions at the end of sets. However, this exercise does not require that.
As soon as you get into the Concentration curl form, a large part of your arm will be below your heart level, which can lead to increased blood pooling and, as a result, a significant pump effect.
Primarily working muscles:
Primarily working muscles:
Biceps – Arm Muscles
Biceps Brachii Short Head: This is the shorter head of the upper arm muscle located on the inner side towards the body. It originates from the scapula (shoulder blade), passes through the inner part of the humerus (upper arm bone) towards the body, and then attaches to the upper part of the radius bone on the outer side of the forearm.
Biceps Brachii Long Head: This is the longer head of the upper arm muscle located on the outer side relative to the body. It originates from the upper end of the humerus (upper arm bone) and attaches to the ulna (forearm bone).
These two muscles are known as the biceps. Their primary function is to flex, or close, the arm inwards. As they develop, the length and volume of the upper arm muscles increase.
Brachialis: Located beneath the biceps brachii muscles. It originates from the middle part of the humerus bone and attaches to the ulna forearm bone. It adds volume to the arm in terms of circumference.
The biceps brachii short and long heads, and the brachialis muscles collectively assume the main supporting role in the concentration curl exercise.
10 Golden Rules for Rapid Weight Loss
The Relationship Between Regular Sleep and Weight Loss
Regular sleep aids in weight loss. The reason for this is that when the body’s routine is disrupted, you will be exhausted throughout the day, leading to less movement and fewer calories burned. Additionally, an irregular body tends to retain fluid, which results in an increase in kilograms.
Scientific studies have shown that regular sleep increases the basal metabolic rate.
Eliminate Sugar from Your Life
Sugar is the primary enemy of those on a diet. This substance, which not only fails to satisfy you but actually makes you hungrier, significantly harms your health.
One sugar cube contains 16 calories, and if we assume you drink four cups of tea with two sugars each day, you consume 128 calories from tea alone.
If we add the desserts you might eat and sugary carbonated drinks, it’s inevitable to reach 750 calories. A healthy meal could have been preferred instead.
Remember that sugar is the sole nutrient for cancer cells and that sugar consumed by the body is only converted into fat.
Consume Green Tea and Plenty of Water
The catechin found in green tea accelerates your metabolism, causing you to burn more calories, while also strengthening your immune system.
Green tea would be an excellent alternative to consuming sugary drinks.
Water, on the other hand, gives you a feeling of fullness in your stomach, leading you to consume less food. Do not neglect to drink at least 2 liters of water daily.
Eat Meals Slowly
The logic behind eating meals slowly is this: it takes 20 minutes for the stomach to send satiety signals to the brain. To turn this into an advantage for weight loss, drink a large glass of water before starting your meal and eat one of the fruits you plan to have after the meal; this will initiate satiety signals. If you eat slowly, the feeling of fullness will occur before you finish your meal.
This is the best method to get used to smaller portions. During my diet periods, I personally recommend consuming water and fruit 10 minutes before meals to eat less.
Drink Soup for Weight Loss
It sounds like a slogan. Vegetable soups, being high in fiber, burn calories during digestion. Their filling nature is an added bonus. If you drink a bowl of soup before main courses, you will eat less.
Drink soup without adding too much salt and without consuming bread alongside it. Also, avoid instant soups.
Opt for Light Dinners
Avoid fatty and high-calorie meals. Vegetable dishes are excellent choices for a diet.
They are high in fiber and low in calories. Seasonal vegetables are very rich in vitamins and minerals. Low-calorie vegetable dishes help you lose weight.
Prefer a Protein-Rich Diet
Protein-rich foods such as meat, chicken, fish, and turkey induce a feeling of fullness. Additionally, to digest these, you use 30% of every 100 grams of protein you consume for digestion.
Avoid carbohydrates as much as possible.
Calorie-Free Beverages
I can guess you might want a cola or a very sugary coffee at the end of the day. These sugary drinks will return to you as fat. Instead, opt for green tea, unsweetened tea, unsweetened lemonade, unsweetened rosehip tea, etc.
Getting rid of sugar is certainly not easy. Although they can be as harmful as sugar, you can use sweeteners until you break your sugar consumption habit.
Psychological Effects
Stepping on the scale every day and seeing that you are not losing weight will upset you and force you to abandon your diet. Weigh yourself once a week, after a specific meal.
Choose clothes that fit you well. Loose clothing might not show your weight, potentially leading you to eat more without hesitation.
Weight loss is a long process. Never give up. Set realistic goals. Losing one kilogram per week is both achievable and motivating.
Small Portions
To transition to small portions, try eating water and fruit before meals, as mentioned in the section about eating slowly. Small portions can also lead to significant weight gain if calorie counting is not done.
Calculate the calories of the food you eat rather than focusing on the size of the plate.