| 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. |
