The hammer curl is a common dumbbell exercise that focuses on the brachialis, biceps, and forearm muscles.
1.Standing or sitting, holding the dumbbell in both hands and hanging down naturally at your side, or holding the dumbbell in both hands and hanging naturally to the sides.
2.Using your elbows as a fulcrum, using the strength of your forearms and wrists, bend the dumbbells up to your chest, then slowly lower them and repeat.
1.Keep your arms fixed during the movement, and do not rely on inertia or the strength of the arm to complete the movement.
2.Keep your wrists and arms stable during the movement to avoid shaking or shaking.
3.Keep your breathing smooth and don't hold your breath or hold your breath during the movement.
4.The weight and number of hammer curls should be tailored to the individual to avoid muscle strains or injuries caused by overwork.
The hammer curl mainly works the brachialis, biceps, and forearm muscles. These muscles play an important role in daily life, such as lifting heavy objects, grasping objects, etc.
The hammer curl not only builds the strength and endurance of these muscles, but also improves the coordination and stability of the body.
The hammer curl is suitable for people of all ages and genders. Especially for people who often need to lift heavy objects or grasp objects, the hammer curl can strengthen their arm muscles and endurance, improving their productivity and quality of life.
In conclusion, the hammer curl is a simple and effective way to exercise dumbbells. With the right exercise methods and precautions, we can effectively exercise the arm muscles and improve the coordination and stability of the body.
At the same time, the hammer curl is also suitable for people of all ages and genders, and is a very practical fitness method.