Impressively developed arms are undoubtedly one of the biggest fitness dreams for most men and women. For this reason, in the gym is almost always a challenge to come to the right to exercise biceps and triceps.
In order to effectively force these attractive muscle growth groups, we show you five simple exercises with regular exercise, your arms must become stronger. Dropped forearms and ulcers fall into the group of the most common problems that many faces. Since there are no unsolvable problems when it comes to physical form, and the forearms can be tightened, it is only necessary to bring the muscles in this region to the right of their arms.
In order to tighten the forearm, the triceps muscle should be brought into shape, and as soon as you form the triceps, the sagging skin will align with the arm muscles and reduce in appearance.
The best exercises for this are:
-So, in a push-up position, be on your toes and your body should be aligned with the head, with your hands under the shoulders. Then bend your elbows to lower close to the ground, before bending them backward at 90 degrees, at the bottom position.
-Remember your body should remain straight, always and when pressed back, the arms should be fully stretched.
-First, you need to glide your buttock off the bench front while stretching out the legs in front of the body and your arms need to be straight. Then hold the bench with the hands apart at shoulder width.
-Next, lower down your body and bend the elbows at 90 degree-angle, while maintaining the back near the bench. And then when your body touches the floor, straighten the arms and go back to primary position. And remember to keep your shoulders down the entire time.
Bent over barbell roll
-First bend the knees slightly, face your palms down and hold a barbell and then bend at the waist in order to lean the body forward, but keep your back straight.
-Then next with the head up, your back should be parallel to the ground and your arms should be perpendicular to the floor and the body, and the barbell should hang in front of you.
-First you need to stand up holding a dumbbell in each hand and then keep your feet shoulder -width apart from each other. Next, you need to lift the dumbbells over your head until both arms extend fully.
-Then it is important that your palms are facing up and at this point, you should feel the resistance. Remember this is your starting position.
– Then the next step is to lower the resistance in a semicircular motion behind your head until your forearms touch your biceps and then you need to keep your upper arms close to your head, your elbows in and perpendicular to the floor.
-So, while you are doing this exercise, remember to move only the forearms and keep the upper arm static and inhale at this point. Then next you should use your triceps to raise the dumbbell and go back to starting position and exhale.
Triceps dumbbell kickback
-First you need to hold a dumbbell in each hand, keep your back straight, with your palms facing the body and slightly bend your knees before bending the torso forward at the waist.
-And then with your head up, keep your torso parallel to the floor and your forearms should point to the ground at a 90-degree angle with your upper arm. So, this is the starting position.
-Next you need to make sure your upper arms remain still as you lift the weights with your triceps until the arms are completely stretched and you need to focus on the forearms.
-Then pause for some seconds before breathing in. Then slowly lower the dumbbells and revert to the original position.
Source: Team Fitness Training