Biceps curls sitting on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Biceps curls sitting on TG )

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Name of exercise  AROM elbow flx bil sit w/TG
Other names of exercise Biceps curls sitting on TG
Description of exercise Biceps curls sitting on a Total Gym (TG) is a strength training exercise that targets the biceps muscles in the upper arms. It involves sitting on a TG machine, with the legs extended and feet secured on the footrest. The exercise is performed by holding onto the handles with an underhand grip and lifting the handles towards the shoulders, bending at the elbows. This movement contracts the biceps muscles and as the handles are lowered back down, the muscles are stretched. This exercise can be modified by adjusting the incline level on the TG machine, making it suitable for people of different fitness levels. Biceps curls sitting on TG is an effective way to build strength and muscle in the biceps, while also improving grip strength and stability in the shoulders and core.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit and straddle board, facing tower as shown.
  • Hold handles in hands, elbows straight, palms up.
  • Bend elbows up toward shoulders.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Supination

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased muscle strength
  • Improved bicep definition
  • Better stability and balance
  • Targeted bicep isolation
  • Reduced risk of injury
  • Improved grip strength
  • Can be done with various equipment
  • Can be modified for different fitness levels
  • Can be incorporated into full body workouts
  • Can improve overall arm aesthetics

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Biceps curls sitting on a TG exercise should be avoided if you have any pre-existing shoulder or elbow injuries. This exercise puts a lot of strain on these joints and can worsen the injury. It should also be avoided if you have any neck or back issues, as sitting on the TG can put pressure on these areas and cause discomfort. Additionally, if you have any balance or stability issues, it is best to avoid this exercise as it requires good core strength and balance to perform correctly. Lastly, if you are a beginner or new to strength training, it is recommended to start with simpler biceps exercises before attempting biceps curls sitting on a TG exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use an appropriate weight for your fitness level
  • Keep your back straight and shoulders relaxed
  • Engage your core muscles throughout the movement
  • Avoid swinging or using momentum to lift the weight
  • Keep your elbows close to your sides
  • Exhale on the way up and inhale on the way down
  • Do not lock your elbows at the top of the movement
  • Avoid jerky or fast movements
  • Use a controlled and slow tempo.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • fibromyalgia
  • carpal tunnel syndrome

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    Frequently asked questions

     

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