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Health Fitness Articles
Big Strong Biceps - Build Triceps - Powerful Arm Exercises
In every gym that you go to, you will see people
pumping their biceps. Biceps along with the pecs and abs are sometimes called
vanity muscles because they are the most visible and therefore commands the
most respect. Invariably, when you ask someone to show you his muscles, he
will probably flex his biceps.
Before we discuss biceps development, I want
to point out that the biceps make up only one third of your upper arm with
triceps the other two-thirds. So to have big impressive powerful arms, you
must build your triceps too or the effort on your biceps will not show good
results.
Many people fail to realize this and that is
why you see them doing curls after curls without much improvement. We will
touch on triceps exercises and building big arm muscles in another article.
For now, let's talk about building big and peak biceps.
Here are some exercises that will blast your
biceps. Most of you would have done some or all of these exercises. The
question I am asking is, are the exercises done in the correct form and
techniques because if they are not, you will most likely be wasting your time
as your biceps will not grow to its full potential.
Perform each exercise for 3-5 sets once or
twice a week and at reps between 6-10, but make sure that at the high end of
the reps, you will not be so fatigued that you can't perform another rep in
good form.
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Build big muscles
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Standing
Biceps Barbell Curl/ EZY Bar
You
can perform this exercise with either a straight bar or an ezy bar. This is a great
muscle mass building
exercise for your biceps. Stand with feet shoulder width apart and grasp the
bar with an underhand grip, hands should also be about shoulder width apart.
Curl the bar up slowly focusing intensely on the biceps contraction.
Do
not swing or use momentum to curl especially at the later stages when your
biceps get weaker. Never swing or move your body, only your arms are moving.
Keep your elbows locked to the side of your body and do not pivot them.
Then
lower the weight, taking 3-4 seconds resisting the weight on the way down to
emphasize the negative part of the exercise. Never let gravity pull the
weights down. At all times, do not curl or bend your wrist which must always
be in a straight neutral position.
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Incline
Dumbbell Curls
This
exercise will hit different fibre in your biceps and gives you the peak bicep
look. Sit back on an incline bench holding a dumbbell in each hand, keep your
elbows well forward throughout the movement, curl the weight upward and toward
the shoulder level. Then squeeze your biceps hard at the top position. Lower
the weights again, slowly under full control. The speed and techniques are
similar to what was described earlier.
Preacher
Curl
Similar
to barbell curl but using the preacher curl station. This is an excellent
bicep peaking isolation exercise.
Hammer
Curl
Hammer
curl gives your biceps the full look and your forearms are also working hard.
Similar to incline dumbbell curl except you will be using the hammer grip on
the dumbbell like holding a hammer knocking nails in and standing up instead
of sitting down.
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Focus
on the movement of your biceps all throughout the motion. Don't lift weights
that are too heavy that will compromise your form and techniques to show off.
By slightly turning and squeezing, you'll build more peak on your biceps. Like
all exercises, pose and stretch the biceps between sets.
This
is to flush out lactic acid and help your biceps recover better for the next
set. Remember to change the order of the exercises you perform after every few
weeks to shock your biceps into new growth.
But
remember this, if you want to get that big impressive powerful arms, do not
neglect to work out your triceps!
Chris
Chew
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To build big powerful arms with bulging biceps, you must build your triceps.
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