Handles and bars bodybuilding

Handles and bars bodybuilding

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This article presents the fitness accessories that are typically found in gyms. Lying on the ground, around the pulleys, there are a variety of handles and other accessories that confusing and may even intimidate. Which should you use for optimal development of triceps? Which for biceps and back muscles? Does it really matter? We are here to help you grasp (literally) the most effective ways to use the various accessories that attach to the pulleys and you can find in your fitness club ways.

Muscle mechanics 
The contractile properties of muscle are a very complex topic, but what you really need to know is that to produce maximum force a muscle to be stretched from 100 to 110% from its resting length before contraction . This basically means that you should not start a movement with a shortcut or partially contracted muscle. Here is the solution: some accessories are used to place the biased in a stretched position more muscle, which makes you feel more powerful contraction, which may result in a larger muscle development. Here are some examples.

dorsal 
Some bodybuilders believe the latissimus dorsi, which covers most of the back, is one of the most difficult to develop muscles. Dorsal look like wings when they are well developed. They are part of the seventh thoracic vertebra to the fifth lumbar, sacral crest on the iliac crest and the last 3 or 4 ribs, and ended on the humerus (the bone of the upper arm). Dorsal allow an extension, adduction bringing arms to your body and internal rotation (turn towards your body) of the humerus, which means they can be used during different activities. They substantial shrinkage during activity such as rowing with the arms close to the body and in all variants of chin-bar. Of course, many rowings and a pulling stimulate the dorsal, but what is the best? To place the maximum stretch muscles in order to seek better, try using a power supine for rowing and pulldowns. This allows a greater stretching because dorsal are slightly longer than with an overhand grip.

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Accessories for Strength: bars for vertical runs, handles and rowing bar, straight bar.

triceps 
The triceps, this voluminous muscle located at the back of the arm, is so named because of its three beams (tri means three and vines means beams). While each beam has a different origin, all three are part of the bone of the elbow. The main function of the triceps extension of the forearm. This is why the position of the hand, which is a remote articulation of the elbow, has little effect on the degree of stimulation. However, the position of the arm can affect the long portion which originates the scapula just below the joint of a shoulder. It is stretched when your arms are above your head, so this position increases the force of contraction of the long head. Basically all the various accessories used for triceps do the same thing and should be selected based on comfort. If you want to increase the volume of your triceps, try a few moves over the head to seek further the long portion and development in general.

Accessories for Strength: rope, V-bar, straight bar (short), EZ bar, bar for extensions, latissmus bar, multifunction bar handles.

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the biceps 
The biceps, brachialis and brachioradialis work together to achieve elbow flexion, but everyone can be stressed out slightly differently depending on the year. The biceps has two beams: the long portion that fits below the shoulder joint on the scapula, and the short portion that originates from the coracoid process of the scapula. Brachialis fits on the lower half of the humerus near the elbow and ends on the ulna, also near the elbow. Brachioradialis extends from the outer portion of the radius to the humerus and ends near the wrist. Brachioradialis contracts more strongly with the forearm in a neutral position, as is the case in the jack hammer curl. The action of the brachialis may be accentuated when the forearm is in supination, but it actually contracted in any curl, regardless of the position of the hand. The biceps powerfully up the forearm in supination and contracts more strongly by bending this way. Whenever you make a curl, the three muscles are active and it is impossible to isolate one of them.

Strength Training Accessories: handles, EZ bar, straight bar, bar, V bar lats, multifunction bar. Make sure the accessory used allows the rotation of the bar.

the pectoral 
In the same way that everyone wants thick and shapely pecs, everyone seems to have a different theory on how best to achieve it. The bench may be the main factor driving the chest, but the pulley can bring more variety. In particular, nothing beats the pulley vis-à-vis when it comes to the maximum contraction, and this correlates with muscle anatomy. To optimally stimulate the pectoralis major, or any other muscle, you should train with exercises whose trajectories resemble the anatomical function of the muscle. The pectoralis's origins collarbone, sternum and upper ribs 6 and 7 and ends on the humerus. Because the chest lead your arms toward the central axis of the body (adduction), they are to perform an inner arm and a bending rotation from an extended position, the pulley vis-à-vis and separated movements are ideal to place in the muscle stretch and contraction enable a sufficiently comprehensive variants. If you have trouble feeling your chest working, try these movements pulley vis-à-vis with the forearm pronated, palms facing your feet and elbows slightly bent; pulley and screw-to-screw by pulling downwards.

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Accessories for Strength: handles. 

hips
You want to work your hips from all angles? With the pulley and straps for the ankles, you can adduction, abduction, you move forward, backwards and diagonally and reach difficult areas to seek such as glutes, inner and outer portions of the muscles of the thigh and hip flexors.

Accessories for Strength: ankle straps. 

The importance of muscular sensations
Many bodybuilders say that these are the feelings that guide them in their training, but the concept is rarely discussed in detail it is not based on science. Yet the feeling is solicited during an exercise is of paramount importance for the success of those who have an average genetic muscle. If you do not have genetics on your side, and if you have a muscle or lagging behind the rest of the body, try to incorporate the notion of sensation in your workout. Focus on the place you feel most by doing an exercise, not a go after exercise is the key to success. Your weaknesses become strengths! The sensation can also be used for rehabilitation of muscle and to develop good embodiment. Physiotherapists often use biofeedback to help patients develop muscle control and correct recruitment patterns as well as to learn how to reduce stress by releasing muscle tension. Biofeedback measures the electrical activity in the muscle and gives the user a signal to tell it what to do. Visual or audible signal indicator helps the patient to learn what can be felt the desired action and the following sessions re-educate the muscle in question. Working in biofeedback may allow you to completely rehabilitate a muscle group. Although less sophisticated, your feelings may be somewhat your own biofeedback. By learning to feel the solicited contract sharply muscle, it ensures that the muscle is heavily involved in the exercise.

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Read this article on the understanding that the positions of the hands and the techniques listed are not intended to be absolute. Many well-developed physical were made without following these guidelines, but these will help you if you have trouble feeling your muscles to contract or if you are trying to improve a weakness. Every human body is different and what matters most to the choice of a year, that's the feeling. Feel the muscle to contract sharply with the position of the hands you have chosen? If so, great; if the answer is no, try some of the techniques mentioned above and see how they work for you.