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Bicep 21 Curls

Biceps are the most desired muscle by any individual out there. Whenever anyone is asked to show their muscles, they raise their arm showing biceps. Among all other muscle, biceps are the most visible muscle group. Men look muscular with huge biceps in cloth. Among all other bicep exercises, bicep 21 curls is by far the most productive and beneficial exercise.

Bicep 21 Curls

Biceps Anatomy

Biceps have 2 muscle group, biceps brachialis and biceps brachii. Brachii is 2 headed muscle, long head and short head. Biceps brachii attaches from shoulder to elbow while brachialis is a small golf ball shaped muscle on the outer side of arm.

Bicep 21 Curls

The function of the biceps is elbow flexion, forearm supination, and shoulder flexion. In general terms, it is key to lifting, pushing and pulling. While everything that you potentially do crosses shoulder joint every moment, having healthy and strong arms is must. It not only removes excessive stress from the joints, it ensures healthy and synchronized movements as well.

Most Beneficial Bicep Workout

Biceps curl is one of the old-school and go to exercise for the bicep development with a catch. During bicep curl, we are strongest at the bottom and weakest at the top. We can change this perception by just tweaking it a little following bicep 21 curls.

Bicep 21 Curls

Follow these steps for the bicep 21 curls.

    • Grab a weight that you can handle for 21 reps.
    • Start from the top half of the moment.
    • Lower the weight from the top position till half way down.
    • Continue for 7 reps.
    • Do full 7 reps next.
    • Do the lower 7 reps to finish.

21 Curls Variation

Though 21 curl is straight forward 21 reps of upper, lower and full reps, you can add variations every now and then.

Dumbbell Bicep 21 Curls

Dumbbell variation of 21 curls gives you freedom of movement as you are not bound by a bar. In dumbbell version, you can as well do the alternate version of the workout. Just grab a suitable weight and do the exercise as mentioned above.

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Cable 21 Curls

Cable version of the 21 curls has a potential benefit of resistance throughout the movement. Continuous resistance means you will feel same weight at every position in the curl.

21 Curls With Different Weight

Whether with the dumbbell or barbell, you can perform this exercise variation. As we are weakest at the top and strongest at the bottom, we can alter the weight. Alter the weight with heaviest at the bottom, lighter with the full reps and lightest at the top movement. This way, we can create a consistent resistance during the exercise.

Conclusion

The term “Old is Gold” no wonder holds true. Every newer exercises has the same form of doing them. The difference is just the technique behind them, the mechanism is same. Bicep 21 curls is the variation of the same old bicep curl, difference is it targets the muscle with same intensity at every position. Give this exercise a try and I bet you won’t regret. Special thanks T-nation for the references.

Common Exercise Questions

We all have our own set of questions for anything, exercising is no exception to that. We people have many questions regarding weight training, cardio, weight loss, sets and reps and many more. We will discuss some common exercise questions in this post. When we consider exercise, gym is the first thing that arrives in our head. Among many sets of equipment and techniques, lies numerous confusion and concerns. Through this common exercise questions, let’s solve few of them.

Some Common Gym Questions

Before you get on with questions for anyone, I will advise you to first look into the problem yourself. Like what does this machine do, how to lift weights, etc., these questions will be answered automatically if you do some research.

Common Exercise Questions

How often should you go to the gym?

This is the most common question anyone has ever asked. There are many constraints to this query. Firstly, it depends on your fitness goals. Once your goals are set, your gym schedule can be optimized according to your time table. So, there is actually no any specific answer for this. But if you look from the recovery point of view, you will have few things to take care of. We have small body parts like biceps, triceps, claves etc. These body parts need about 24 hours to recover while big muscles require 24-48 hours to recover.

If you plan on working out all body parts daily, then you will definitely have to rest at least 2 days in between to provide proper recovery to the muscles. If you workout different body parts each day, then keeping at least 2 day’s gap in between, you can carry on exercise 5-6 times a week. Your ultimate answer is your fitness goals, your schedule and ways you train your muscles for this common exercise questions.

How long should you workout at the gym?

There are many different people at gym. Some have serious goals in their mind, so go there to hangout, while some have absolutely no idea why they are there. Just kidding. Your duration at gym again is as per your schedule and your goal. An average productive gym session lies in between 45 to 60 minutes of training. It includes warm up session and post workout stretching.

Common Exercise Questions

But again with your style of training, your duration will vary. Powerlifting requires more rest period in between sets and more number of sets, while bodybuilding can go with 45 secs of rest in between sets. Other different exercise styles have their own training duration. If you choose bodybuilding, you will be done with an hour of training. This provides constant tension on the muscles and less time to cool down. But if you train too long, you will not only drain all your energy, but you will also start to increase cortisol levels, giving you negative effects to training.

How long should a workout be to lose weight?

The duration of workout doesn’t really has anything to do with weight loss. The thing is, the longer your cardiovascular level is lifted, the more calories you burn. Creating caloric deficit is sole means of weight loss. You can create caloric deficit through less caloric intake and burning more calories through training.

There are different training techniques that keep your heart rate elevated. More heart rate means more oxygen supply and more nutrients. The muscles are benefited by the training as well as caloric deficit helps in weight loss. The training duration remains the same, but you focus shifts on different training techniques to keep your heart rate elevated.

What are turning muscle into fat workout?

Firstly, fat and muscle are two different cell structures and neither can turn into another. Your fat doesn’t turn into muscles if you workout and muscles doesn’t turn into fat if you don’t. Muscles are living cells in the body. They need proper nutrition and care to keep them functioning. While fat are dead cells. They are stored as backup energy source for body.

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When you are working out, you provide favorable environment for your muscles to grow and function well. When you don’t have enough activity, your body wants to get rid of excess mass(muscles) to maintain the energy supply in the body. Hence, fat is stored and you lose muscle mass. Its as simple as that. Hence, this common gym question is merely just a confusion, nothing more than that.

Proper breathing during exercise

Breathing is very important during workout. There is a general rule of breathing. You breathe out on the positive portion of workout while you inhale on the negative portion. Like in squat, you inhale while you go down and exhale while you come up. If you hold your breathe, during intense exercise, you will lack oxygen supply and you can blackout. Proper breathing ensures appropriate flow of oxygen to your muscles and brain for intense training session.

Conclusion

These are just few common exercise questions that everyone has in their mind at some point. There are many such questions that we will cover in later posts. Be sure to take good care of your exercise form while you workout, be hydrate and stay away from ego lifting. These tips will keep you healthy and injury free.

Best Hamstring Workouts

Leg is your lower half of your body. The major muscles between knee and pelvis are quadriceps and hamstring. Quadriceps or “quads” being the visible muscle, it gets most attention and is easier to monitor. But hamstring on the other hand is not visible and we seem to care less about it. For optimal knee and joint health, the strength of quads and hamstring should be in ratio 3:2. This means you just cannot work hamstring less and hope for healthy knees. Some of the best hamstring workouts are given in the post below. Be sure to at least give them a try.

Hamstring Workouts

Hamstring is your 3 headed muscle formed of biceps femoris, semimembranosus and semitendinosus. Though it is most neglected muscle in body, it definitely separates pro from beginner, and big girls from cardio bunnies.

Function of Hamstring

There are number of functions of hamstring, the major being stabilizing knees and many more.

    • Hip extension
    • Knee flexion
    • Posterior tilt of pelvis

Though these might not seem like much, these are major component for running, sprinting, or even moving. Stabilizing the knees is the most important function of the hamstring. If you want better health and functioning of your joints, hip and hamstrings are the areas to work on. Hip joint acts as the linking muscle of upper body and lower body, while hamstring links hip muscles to knees.

This is why, proper care and exercise selection is important to train hamstring properly targeting all the areas of the muscle.

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Few of Best Hamstring Workouts

Following few are among the best exercises that you can do for overall development of the hamstring muscles.

    1. Romanian Deadlift (Stiff Legged Deadlift)

      There might not be any other exercise as romanian deadlift that can give you promising results even with baby weights. It is by far the best exercise for your hamstring as you don’t need ton of weights and are secure from hurting yourself. A deadlift when done with stiff shin without any movement and maximum hip flexion, you have romanian deadlift.

      • Load a barbell with appropriate weight.
      • Begin with deadlift position.
      • Pull the bar upward as in deadlift.
      • With legs stiff with very slight bend at knees, lower the bar down hinging at the hip.
      • Until you feel control able stretch, lower the bar, then raise it back up.
      • Don’t lockout as deadlift at top, finish the movement just before the lockout.
        Best Hamstring Workouts
    2. Glute Ham Raises

      Another great exercise that doesn’t even need weight to perform is glute ham raises. All you need is your hamstring strength and upper body weight. This exercise particularly targets your glutes and hamstring muscles to totally different level. This exercise focuses on knee flexion. It tests your knee strength.

      • Settle on the machine, if you don’t have machine, you can do it on the floor by anchoring your feet.
      • Keep your core tight and have a neutral back, don’t over arch.
      • Slowly lower yourself while you feel stretch on your hamstring.
      • While you are down, contract your hamstring and raise yourself up.
      • Perform slow controlled reps.
        Best Hamstring Workouts
    3. Lying Leg Curl

      One of the common legs workout machine that you can frequently see on many gym is leg curl machine. Lying leg curl, as name suggests is curling movement of you legs in lying position. It also focuses on knee flexion. It is easier to perform and one of the best exercise that you can do for your hamstring.

      • Lie down on the machine facing downwards.
      • Keep your knee just below the resting pas of machine.
      • Curl the weight towards your hip by contracting your hamstring.
      • Perform slow controlled reps.
        Best Hamstring Workouts
    4. Seated Leg Curl

      Seated curl is similar to lying leg curl, the only difference is that you stay in the seated position. Similar to the leg extension machine, there is leg curl machine. The goal is to contract the muscle.

      • Be seated on the machine and choose appropriate weight.
      • With legs straight on the pads, start to squeeze your hamstring and contract it hard.
      • Hold the contraction and return to the original position.

Conclusion

People often workout just to increase the weight in the bar. Be wise and choose weight accordingly. With hamstring, even lightest of the weight can give you soreness if you have proper mind muscle connection. Few of the best hamstring workouts are discussed in the post. These few hamstring workouts will definitely reward you with nicer looking hamstring.