Arms day schedule - combine excercises of biceps, triceps.

-
Hello friends this is Himanshu here today I am going to discuss arms workout .

In this blog today I will tell about different arms exercise.

Complete three sets of each, resting for 30 to 40 second between sets.
Aim for sets of 10 to 15 reps. If that's beyond your  efforts, just do the best you can.

1. Lying triceps extension 
Steps 
  • Hold the inner grip , press an EZ bar over your chest in a overhand grip position 
  • Extend your arms straight up 
  • Your elbows are tucked and perpendicular to the floor.
  • Lower down the bar until it just above your forehead by about a inch.
  • Slowly go back to starting position without locking elbows.  

2. Overhead triceps extension

The overhead triceps extension is a isolation exercise. It target the back of your upper arm muscles where the triceps brachli are located it is very useful exercise of triceps. In this exercise your elbows are tucked in and your focus on this exercise .

3. Cable rope triceps

  • Attach a rope to the cable station high pully .
  • Grab the handle with an overhand grip , keeping your arms bent and your hand shoulder width apart.
  • Tuck you upper arm towards your side 
  • Keeping your upper arms fixed in place , push the bar down until your elbows are locked.
  • Return to the starting position.

4. Dumble kickback
Hold a dumbles with your hand  move from a bent over position lifting the dumble ups and back as you try and straighten your arms . Your triceps should stay still and only your elbows move.

5. E-z barbell curl 
 Stand with your feet shoulder - width apart , knees slightly bent hold the E-z bar in an underhand grip  and your arms fully extended and then curl the bar up towards the chest and slowly lower down to the starting position.
   
                          


6. Hammer curl 
Hammer curl is same as a bicep curl . In the hammer curl your arms  hanging your side and your palms  facing each other and curl the weight  up to a shoulder level and then slowly  lower down.

7. Incline dumbles curl 
  • Position an incline bench and sit upright 
  • With your back flat against the pad.
  • Using a palms up grip take a deep breath and curl both dumbles to a shoulder level.
  • Slowly lower down the dumbles.
8. Cable ropes biceps

  • Attach a rope to the cable station high pulley .
  • Grab the handle with an overhand grip , keeping your arms bent and your hand shoulder width apart.
  • Tuck you upper arm towards your side.
  • Keeping your arms fixed in place pull the bar up until the bar at your shoulder level
  • Slowly lower down the bar .
Conclusion
so guys today i explained arms workout. If you make a massive arms follow this guidlines and make a big arms. In this i explained a combine workout of biceps and triceps. 

Popular posts from this blog

Chest exercise - How to build perfect chest

-
Image
Hello friends this is Himanshu here today I am going to discuss some excercise for chest which can help you to build large  chest. In this blog today I will tell about different chest  exercise.  Before workout first you do proper warm up. Like pushups and jumping etc. Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your chest efforts, just do the best you can.  1 Incline Dumble press   In this first you set the bench an 30 to 45 degree.  Lie on your back on bench  and hold the dumbles in both hand above your shoulders with your arms fully extend.  Push the dumbles ups to the level of chest and then slowly lower down the dumbles to the side of your chest and then back to the starting position. 2 Bench press  Lie on your back on the bench then set your hands just outside your shoulder width. Your upper back remains tight and push the weight up and your hands are directly above your elbows.  And slowly lower down
Read more

Fitness is necessary for our phyical and mental health

-
Image
Dear friends this is himanshu here and today  I am going discuss why fitness is necessary, as u know that now a days everyone is busy in their own life busy schedules. so people dont have much time for gym and even  some of them don't wanna waste money on gym .so that a reason today i am here to share some of my views related to fitness. What is fitness? Physical fitness  is defined as the state of being physically fit and healthy "fitness is term that means something different t each person ,but it refers to your own optimal health and over well being  In this pictures the most comman thing is body fitness which can help to improve your  personaity.   BENEFITS OF FITNESS Improve yourself Improve your mental heath Help you control your weight Improve the body structure Balance Diet A balance diet is a diet that contain differing kind of food  certain quantities and proportins  that requirement for carlories ,proteins ,minerals and vitamin. We all kno
Read more

Chest exercise at home

-
Image
Hello friends so I am back with a new topic. Today I will be telling about the different chest exercise and with the help of this excercise you can do the chest workout at home without gym equipments and make the perfect chest. If you think you need to spend hours on a bench at the gym to build a bigger chest, you're wrong If you think that weights are the only way to develop a strong and muscular chest ? Think again. You can build your chest – and your arms at the same time – without lifting a single barbell or dumbbell. You don't need the gym for an effective chest workout, which is welcome news with the coronavirus pandemic ongoing. Different excercise for chest  Perform the first three chest excercise  2 or 3 days a week in the order shown, with at least 1 day's rest between workouts. Complete three sets of each, resting for 1 to 2 minutes between sets. Aim for sets of 10 to 15 reps. If that's beyond your chest efforts, just do the best you can. 1.Wide push up 2.Alt
Read more