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What does it take to shape, contour and
tone the muscles of your arms into lean triceps and biceps?
Obviously, it takes great strength. Achieving great-looking
arms with symmetry necessitates dumbbells or free weights. Nonetheless,
muscular arm are devised by workouts that target the triceps
as well as the biceps.
Before
you start the tricep and bicep workouts, do five minutes of
cardio to get the body warmed up. Next, choose a hand weight
that is comfortable enough for you to lift between 12 and 15
times in proper form. Incorporate the following triceps and
biceps exercises:
Bicep
Bend: With the palms of your hands holding two dumbbells, facing
inward and your arms straightened, place one elbow to the side.
Begin the bicep bend by raising the dumbbell. Vertically, rotate
your forearm until your palm is facing your shoulder. Then return
to the original position and repeat the steps with an opposite
arm. Alternate the movements between sides.
Sling-back
Triceps: Kneeling over a bench, use one arm to support your
body. With the free arm, hold the dumbbell with your arm parallel
to the floor and the elbow curled. Stretch and extend you arm
in a downward position and then straighten it out. Then return
to the first position and start all over.
For
the novice weight trainer, start the arm, tricep and bicep movements,
one set at a time – every other day (three times per week).
As the set becomes easy to execute, increase the number of sets.
To build strength, increase the weight of the dumbbell or the
number of sets. Remember each time new weight is added; decrease
the number of sets to avoid over-exerting any muscles.
Practicing
these exercises will arm you with lifting, handling and lugging
power. |
