Exercise to Help You Build Bicep Muscle Quickly

Exercise to Help You Build Bicep Muscle Quickly

The emergence of fitness centers worldwide is unstoppable. As you see, convenience is now served better than ever due to technological advancements. However, people are slowly realizing that an overdose of convenience may result to physical health deterioration.bicep workouts

Most activities in various fields today do not require physical effort. If you happened to be one of those who just sit around in the office for about 8 hours a day, then you probably find the need to get to the end of this article. You are right if you think that being physically fit is the best way to be 100% hotter. You may want to start today by knowing how to improve your biceps.

You need to understand that by doing the exercises below, you will observe a skyrocket of your heart rate. That means that not only will you build bicep muscles quickly but also burn calories. Thus, you lose weight along the way.

Push-up position hammer curl

It is like the typical push-up you know but you would have to grab a pair of dumbbells for this one. Alternately lift your left and right hands without moving your upper arms and do it for about 30 to 60 seconds.

Squat concentration curl

This needs a pair of dumbbell. Go get your dumbbells and squat. Hold the dumbbells tight. As you squat, stretch and raise your both arms to the level of your shoulders. Make sure that your palms face each other and then simultaneously and/or alternately do the lifting on both arms.bicep exercises

Stand with the hammers

While standing, grip the dumbbells tight with your left and right hands. Do the lifting up and down as many times as you can. This does not only make your biceps bigger but also tones your abs.

Resistance band jumping-jack hammer curl

With your feet together, stand and stretch the band. Hold the top of it with your both hands. Curl bands toward your shoulders; make sure to exert effort as you do this. Repeat for 20 seconds.

While there are many workouts to make your biceps look stronger and better, the ones above are considered to be the easiest yet the best. Start now and do not hesitate.

The Best Shoulder Workout to Build your Shoulder Muscle

The shoulders are perhaps the most used muscles in the body, particularly in the upper body area. The shoulder area is one of the rare muscle groups in the body that can rotate on a full 360 scale which is why the amount of work that these muscles exert is really not a joke. With that said, working out your shoulders is just something that you should pay more attention to.

Without strong shoulders, you will not be able to progress in your other workouts. Your shoulders are critical for increasing your load which is why together with your bicep and tricep workouts, you should also be able to throw in this shoulder workout in between.Shoulder muscle

Shoulder Press

This one is quite obvious. Every shoulder routine should have the shoulder press since this specific workout will always target the shoulders well. Shoulder press can be done with a shoulder press machine, dumbbells, or barbells.

For the best results, try this workout in the range of 3 sets with 5-6 reps each. Make sure to adjust your weight in accordance with the repetitions

Side Laterals

After the shoulder press, the next workout you should do are side laterals. Side laterals put the work this time on each of your shoulders individually. This workout is done with a dumbbell on each hand and what you will be doing is to raise it to the side as if you are doing a wing motion.

For this workout, do 3 sets of 12 repetitions again. Adjust the weight you will be carrying in such a way that 12 reps would be the max you can do but not the absolute max.

Front Raises

Going back to using both of your shoulders at the same time, front raises are much like the hybrid of your shoulder press and your laterals. While holding a plate or with a dumbbell on each hand, place the weights in front of you, particularly in front of the pelvic area. Raise the weights on a front swinging motion to reach your shoulder area.

3 sets of 12 reps each should do the job and you may want to decrease the weight a bit compared to your side laterals.

These three exercises are just some of the most effective shoulder workouts you can do to build your shoulders. Feel free to mix these exercises with others more such as your reverse flyes, delt raises, and of course, your good old push ups.

Here is a suggested routine you can do every other day:

Shoulder Press (Dumbbells, Barbell, or Machine) – 3 Sets, 5-6 reps

Side Laterals – 3 Sets, 12 reps

Front Raises (Dumbbells, or Plate) – 3 Sets, 12 reps

Push Ups (Regular) – 3 Sets, 5-6 reps/ REVERSE FLYES – 3 Sets, 12 reps

 

Top 10 Exercises Without Weights

bodyweightIf you hate to visit the gym, you aren’t alone. The excellent news is – you can receive results within the convenience of your own home with some easy home exercises.

Bodyweight training might be useful. It’s rather considered a substitute for weights if needed. Training together with your body weight for being a source of resistance will be just a time-tested technique to obtain results fast.

Listed here are the 10 most useful bodyweight training exercises that provide you great workouts and excellent results – minus the gym.

  1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Utilize two seats and a pole – plus a heavy broom handle is useful. WARNING: Just be sure that the seats are stable and that the broom handle is strong enough to carry your weight reduction. You might be SEVERELY injured when the pole was to crack or the seats to slip. Lie on your back underneath a low bar. Grab the bar with a full overhand grip. Pull-up. Lower and repeat for 6 8 reps.

 

  1. Supine Biceps Pull-Ups (biceps, some back) Utilize the same chairs-and-pole arrangement from no1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you)and palms about shoulder-width apart. Keeping the human body upright, pull upward to your chin only clears the pub. Give attention to the tension on your biceps, looking to relax the rest of one’s body. 6 8 reps.

 

  1. Push-Ups (chest, triceps, shoulders) The secret if targeting the chest together with Push-Ups could be your direction in that your elbows travel. Much like bench presses, the elbows need to maneuver far from THE BODY to a target your chest and also be retained near the BODY to aim the triceps. Set each hand only outside your shoulders, marginally behind the surface of one’s shoulders. Hands are pointing directly ahead, upper body stiff as a plank. 6-15 reps.

 

  1. Tent Push-Ups (primarily upper chest) Assume the position at #3 but walk the feet forward so that your body is flexed at the waist, along with your hips are up high in the atmosphere. Bending at the elbows, then lower yourself until the nose touches the ground. Push upward. Repeat. 6 8 reps.

 

  1. Push-Ups, Triceps Position (you guessed it – triceps(and a few chest) start out using fingers facing forward in position from no1, hands slightly LESS than shoulder-width apart. Lower the body into a ground keeping arms in against the human body. Push upward. 6 8 reps.

 

  1. Triceps Dips With Chairs along with both hands behind the back, support you in your palms at the edge of a seat. Your hands must be touching; your elbows should angle external. Dipping within this position alleviates a great deal of stress on the shoulder and elbow joints. Lower your self, keeping your back near the seat. Bend your elbows back and forth slightly to your sides. Keep the human body angled somewhat forward through the duration of the motion. Press up yourself into your arms are right. 6-15 reps.

 

  1. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to your wall, so about arm’s length away out of this. Stretch your arm from both sides and put your palm against the wall in precisely under shoulder-height. Angle the foot straight in the wall in 45 degrees. Bend the other leg back again. Keeping the human body upright, lower yourself before the non-weight-bearing knee stays near (but not touching) the bottom. Support yourself by simply leaning against the wall socket. Press your self back up to starting position. Repeat 6 8 reps.

 

  1. One-Legged Hamstring Bridges Lie on your back with one leg stretched, heel on the earth. Contain on the flip leg up off the ground. Suffering throughout your heel, flex your hamstrings to lift the body. Lower and repeat for 810 reps. Repeat with other legs. You’re able to restrain the resistance and also the degree to which your glutes contribute by altering the distance you put your heel proportional to your buttocks.

 

  1. Lunges Begin that the Lunge by carrying a massive step forward, keeping up your head and chest vertical. Lower your hips and allow your tracking knee to fall into a point just before it touches the floor – not let the knee touch the ground. To come back to the beginning, push off with your forward leg and then step again as soon as the knee is entirely right back. Repeat with another leg, 1015 reps each leg.

 

  1. Stair Running – Stair running is not Usually thought of a resistance exercise, as well as in reality, and it generates heavy demands On your cardio vascular system. But it also comes with an Amazing task of conditioning the lower body. If your knees are in great shape, do 10 20 One-story sprints, preferably two stairs at one time. As you get stronger, operate Up the amount slowly. Keep one hand on the stair railing to grab your self if you Lose your equilibrium. Give Your Self a larger struggle by sporting a backpack Filled up with beautiful and heavy novels.

10 Basic Exercises You’ve Been Doing Wrong The Whole Time

10 Basic Exercises You’ve Been Doing Wrong The Whole Time

We go to the gym to lose weight and build muscles. Most of us spend at least three hours in the gym. With all the necessary equipment and technology, we are close to achieving our fitness goals.

These equipment assist us in doing our workouts. However, the real work lies in us. We should have adequate energy and oxygen to finish our training. It also entails focus and determination.

However, what if we tell you that the hours you have spent in the gym are put to waste. Why? You have executed every exercise wrongly.

Technical understanding of the execution of exercises is very important. Our position and the manner we perform the exercises helps in targeting the core muscles we wish to improve.

We want you to stop wasting your time. So check out these exercises you’ve been doing wrong since you start hitting the gym.

Squats


Squats improve multiple muscle groups on your legs and help improve posture. Commonly, people perform squats with knees caving in while going only a quarter or half way down, going up on the toes and back rounding. The correct form is to spread your feet slightly wider than your shoulders, toes pointed out, chest up and shoulders back.

Lunges


Lunges build your quads and glutes to improve balance. People usually shift the weight to the ball of the forward foot. They also bend their torsos forward, with front knees caving in. To correct this, keep your back straight, then step out with one foot and bend straight down. The angle between your thighs should be 90° in the lowest position.

Pushups

10 Basic Exercises
Pushups can go into different variations. However, people often push up with elbows too far out and fully perpendicular to the body.

Most also go only halfway down. Also, people bend their hips instead of moving the body. The basic rule in push-ups is that your arms should be the only ones moving your body up and down.

Dips

Dips Workout
Dips build triceps and lower pectorals. Usually, people flare their elbows out. They also do not go all the way up until arms are fully extended.

Most even do it very fast. In performing dips, you should go all the way down until your elbow reaches a 90° bent. Then get back up until your arms are fully extended.

Bench Press

Bench Press bodybuilding
The bench press is perfect if you want to build your chest. However, most people have their elbows in line with their shoulders. It hampers progress as it doesn’t target the chest. The right execution is to squeeze your shoulder blades. Raise your chest and tighten your upper back.

Bicep Curls

Bicep Curls
A bicep curl is the most common exercise to build your biceps. However, most people lean back during the curl in which they bring their elbows forward instead of keeping them at their sides.

To perform this, maintain your elbows near your torso and keep your upper arms stationary. Exhale and curl the weights while contracting your biceps.

Barbell Bent Over Rows

Barbell Bent Over Rows
This exercise is the best back developer. In the execution, most people stand too upright, curl their wrists inward, tilt their head back and excessively swing their hips.

The proper execution starts with picking up the barbell, bending slightly the knees while bending forward from the hips until body is at 45°-angle to the ground.

Pull the bar into your lower chest and make sure you bring your elbows to the ceiling. Control the barbells way down.

Pull-ups

Pull-ups
Some people execute this by swinging their body to create a pause and not bracing the core and legs which lead to body flopping around.

So before doing pull-ups, it is better for you to start doing cable pull downs. You can also jump into a pull-up and hold as long as you can.

Overhead Press

Overhead Press
Most people wrongly execute this because of they grip the bar too wide. The crucial part of this workout is to keep the body tight while having a strong grip on the bar. You should push your chest out while tightening the glutes to keep a neutral spine.

Deadlift

Deadlift
The most common mistake of people doing deadlifts is the rounding of the back rather than the natural arch. To perfect this, try locking your upper body posture by keeping the chest high and arms long.

Make sure you keep your weights into your heels. Keep your core area strong and concentrate on pressing through the legs.