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.
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