You’ve probably heard just about every tip in the book on how to get ripped fast. Well, here is one more that can put you at the top of your game and help you to gain muscle fast. It all has to do with your muscle’s extension and flexion during a workout.
What is Extension and Flexion?
Flexion and extension are positions that your body are in when you lift weights. When a body part has less of an angle, this is called flexion. Basically, the body part is flexed.
For example, when you are lifting a dumbbell and your hand comes close to your bicep that is flexion. Extension is the opposite of flexion. For example, if your arm straightens out with that same dumbbell you are creating extension with your arm muscles.
Why Do They Matter?
To get ripped quick and see maximum results long term, you need to incorporate both flexion and extension exercises into your workout. Both moves work your muscles in two different ways, which builds them twice as fast.
How to Use Extension and Flexion
Many people think that when they are lifting all that matters in the lift is the lift itself, or the flexion. Not true. The extension is also very important to building the muscle you are working on.
One way to work on your extension is to lower the weight just as slowly as you raised it. Slow steady movement is as important to extension as it is to flexion.
You can also do exercises that are made specifically to target flexion and extension.
For example, to target flexion and extension while doing sit-ups it is important to bend your back backwards and forwards. This can be done by doing sit-ups with a balance ball under the lower part of your back. Start with your back curved around the ball, then move into a regular sit-up position. Finish the move by curving your back around the ball again.
Another example of a good extension and flexion exercise is Modified Tricep Dumbbell Kick Backs. This exercise works two different muscle groups, the biceps and triceps, and uses a full range of motion. Modified Tricep Dumbbell Kick Backs are done by using a light dumbbell while leaning over a bench and steadying yourself with your free hand. Your upper torso should be parallel to the floor. The upper part of the lifting arm should rest against your body, while the lower half should be positioned out straight, parallel with your trunk. Moving just your forearm, move the dumbbell towards your bicep until it touches. Hold this position for a couple of seconds and then extend your arm back to the starting point. Make sure to do the movement slowly to maximize the extension and flexion.
If you add flexion and extension to your body building arsenal you will be able to get ripped faster than ever before.