This exercise is known for a long time, but it is correct to carry out it not all are able. Therefore, let's consider how exercise "hammer" on a biceps what rules need to be followed is carried out and as it influences development of muscles.
Technology of performance of exercise "hammer"
So-called "molotkovy bendings" are general exercise which develops muscles of shoulders and bicepses. Exercise "hammer" is always carried out with dumbbells which weight depends on fitness of the man. At its inclusion in a training, the first that should be considered, is that hold in palms can be carried out differently.
- Palms are directed down, in this case there is an intensive training of a humeral muscle.
- For work of a biceps of a palm it is necessary to turn to a ceiling.
- Neutral hold, that is, palms "look" at hips, will ensure functioning and a biceps, and a humeral muscle approximately in equal shares.
What type of the successful fellow to choose, thus, depends on those tasks which are set for himself by the man.
Now we will talk about how it is correct to do exercise "hammer". So, take on dumbbell in each hand, lower extremities, straighten a back and pull in a stomach. On an exhalation raise hands, having bent them in elbows. Try not to do exercise breakthrough and also do not try to press dumbbells to shoulder joints. Having made a breath, return hands to a starting position.
Experts recommend to follow only several rules when performing exercise. First, not to stoop, it is so possible to injure back muscles, secondly, to control breath, that is to try to take evenly a breath and an exhalation and not to hurry.
It is possible to carry out exercise 2-3 times a week, the number of repetitions varies from 5 to 20, depending on fitness of the person, approaches can be from 2 to 7.
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