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Monthly Archives: June 2016

Biceps Exercises

Biceps are a standout amongst the most observable parts of the body and involve status for a couple of us. Biceps require fixation and a set day by day routine to truly develop and create.

Weightlifters love to develop it as a piece of their calling while ladies and couple of men love to have them conditioned in a fitting way. Advantages of biceps activities are recorded underneath:

  • Helps in creating solid bones
  • Evades weariness
  • Expands stamina
  • Helps in de-pushing
  • Administration of incessant conditions
  • Lessens wounds

Let’s take a look at the Top 10 Exercise for Biceps

1. Hammer Curls

This can be listed as the best exercise for biceps. Set up your push up position and grab a pair of dumbbells, balancing yourself on them. Rest one hand on the floor and lift the dumbbell with the other; repeat the same with the other and curl up your arm holding on to the dumbbell for at least few seconds. Continue with 15 repetitions each on both sides. Avoid speeding up as it may cause internal muscle catches.

2. Kneeling Single Arm Curls

This is similar to the hammer curl but you have to kneel down, keep your body straight, and your toes poited outwards. Hold the weight with one arm and curl up with 5 repetitions each and bend your elbows, concentrating on the biceps each time you pull the dumbbell up. Repeat this with the other arm.

3. Split Jack Curls

Hold your dumbbells as you stand erect. Each time you do split jacks, pull them towards your shoulder. It’s like your lunges with dumbbells, in which we apply pressure on the biceps and thighs. A set of eight on each side with two repetitions will serve the purpose of carving the biceps in the desired manner.

4. Jumping Jack Hammer Curls

This exercise may require a resistance band and it proves beneficial in its presence.  Targeting the hip during lunges is a proper position but with lunges and squats, including a resistance bands helps in giving the biceps the pressure that it requires.

5. Squat Concentration Curls

This exercise is fun but needs a lot of energy. Keeping your weights on your shoulder and performing sit ups is a part of this exercise. This tones the inner thighs. But as the main weight of the dumbbell is borne by the arms, the focus gets shifted to the biceps.

6. Eccentric Dumbbell Curls

 

The Eccentric Dumbbell Curl is an awesome workout for muscle growth. The video specifies a step by step instruction on how to focus the pressure on the biceps and generate more energy.

7. Barbell Curls – Lying

This exercise is quite a cheat code as it needs you to take a support of the preacher. The preacher curl forms a support and prevents you from falling. This exercise will give your bicep what it needs the most in the long run.

8. Cable Preacher Curls

Leaning on a preacher, pull the strings facing towards you. The exercise helps you build your biceps and shape them in the most desired manner.

9. Concentration Curls

Just as the name is, the curl is all about concentrating on one part of the bicep area. As you pull the dumbbell upwards, the muscle gets stretch and the area gets flexed.

Stylecraze’s inhouse fitness trainer Rekha Ganguly shows 4 different types of bicep workouts for arms, shoulder, and triceps. These are fantastic workouts that will burn the fat and tone up your arm and shoulder area. Don’t miss out!

10. Flexor Incline Dumbbell Curls

This is one of the major and the best session in the dumbbell curls section. Even Arnold maintained a complete regime on it and attained the muscles that he has now.

Aerobic Exercises

aerobic-exercisesIs workout the main thing at the forefront of your thoughts each morning? It is safe to say that you are keen on cardiovascular molding? On the off chance that yes, then you should experiment with a portion of the best and the most secure low effect vigorous activities. These activities are easy to ace and have significant advantages on your general wellbeing!

On that note, this post discusses the ten best low effect high-impact works out. Might you want to know what they are? Perused on!

1. Walking

2. Stairmaster Or Walking On The Staircases

Another easy form of low impact aerobic exercise is walking up and down the stairs. Your workout center or gym may not be having staircases, but it surely must be having a Stairmaster, which makes exercising much more exciting than walking on the treadmill. You can easily perform this exercise without going to the gym, by walking up the staircases for a few minutes every day. Many athletes use it as a warm-up exercise to prepare bodies for high impact workouts.

3. Cycling

You think cycling is for the kids? Well, not anymore! Many sports persons and gym trainers swear by the strengthening effect of cycling. It is a fun way to become fit without damaging your joints. Cycling every day for 30 minutes makes your leg muscles strong and adds more vitality and flexibility to your personality. If you want to enhance the effect, you can ride up the hill using your bike. However, it is advisable to start slowly first and then increase your distance and duration.

4. Donkey Kicks

Although this form of low impact aerobic exercise is advised for pregnant women, everyone can do this, and it is extremely beneficial for those having chronic back pain. These kicks strengthen the abdominal muscles and tone the back.

To Perform This Exercise

  1. Stand straight and then bend from the waist to your knees, keeping the arms straight.
  1. Make sure your hands are exactly parallel to the ground.
  1. Lift the left knee off the floor and straighten the left leg behind you.
  1. Make sure the leg and the back are in a straight line.
  1. Repeat the same step with your right leg.

5. Arm Stretches

According to Denise Austin, a fitness expert, this move can alleviate the tension in the chest muscles when they become tight. This type of simple marching exercises does not require any workout equipment or strenuous stretching. All you need to do is march as the soldiers do, albeit with a high and consistent speed.

To Perform This Exercise

  1. Start by marching at one place and slowly increase the pace so that your heart rate increases.
  1. While marching, ensure that you lift your knees high enough to give your thighs, lower limbs, and buttocks enough stretch.
  1. As you are moving your knees up and down, extend one of the arms up and move it in a rotation back and front.
  1. Do the same with the arm on the other side.

6. Water Aerobics

You can enhance the impact of water sports and swimming by introducing water walking or pike skull in the pool. Treadmills in the pool are an interesting idea that makes walking much more fun. When you walk with speed in the pool, the water resists your action and puts a strain on your lower limbs. For those suffering from lack of proper blood circulation in the legs, this low impact exercise can do wonders.

7. Ballroom Dancing

Dancing is super sexy and makes you feel elegant every time you move your feet to a foot tapping number. Moreover, it is very easy on the body and surely a great workout. However, you need a partner to perform this low impact exercise. Perform whirls, spins, twirls and take those dips with a partner who is equally interested in dancing and exercising as you are, and you will surely start loving your exercise schedule.

8. The Plie Squat

This low-impact aerobic exercise makes every woman and man feel elegant while performing it. Although the movements are almost similar to regular squats, you have to lower your body, bend the knees and move down as if you are going to sit.

To Perform This Exercise

  1. Place your hands on the hips and keep the feet hip-width apart.
  1. Point the feet outwards.
  1. Squat down with your knees bending in the direction of the toes.
  1. In case you feel more stress on your knees, you can reduce or increase the distance between the feet until you feel comfortable.

9. TRX – The Total Body Resistance Exercise

TRX is a type of strap suspension system, which is three times faster than the regular straps, but is much easier on the joints. However, it challenges your whole body. Initially, you may need a bit of help from your trainer to master these exercises. But once you master most of the awesome TRX exercises, you will enjoy doing them.

10. Hip Abduction

Hip abduction exercise is extremely helpful in easing the tensed hip muscles, especially during pregnancy.

To Perform This Exercise
  1. Squat down with your upper body upright.
  1. Do not hinge forward.
  1. Lift and squeeze your belly while you transfer your weight entirely on one leg with the other leg pointing out.
  1. Keep the foot flexed.
  1. For strength training, you can use lighter weights starting with five pounds and slowly increasing as your capacity increases.
  1. Hold the weight up at the shoulders so that they appear placed at the top of the biceps curl.
  1. Slowly come back to the normal position and repeat.

Get Rid Of Flabby Arms with These Exercise

Out of shape arms are generally the consequence of gathering of abundance fat, and result in free, hanging skin in the upward part of your arms. Your arms are jiggly and look thicker than they really are. The triceps is the biggest muscle situated in the back of your arm, and since it makes up the greater part of the back of your arm, focusing on it with segregation activities is the most ideal approach to dispose of those humiliating overweight arms.

There are a lot of ladies who have heavy arms and are searching for a solution.This happens in light of the fact that ladies tend to store more fat on their arms when contrasted with men. Heavy arms are brought about because of two primary reasons. One, our skin has a tendency to lose its versatility as we age, which implies it extends and tends to hang. The other reason, as specified prior, is overabundance fat situated in the back of your arm. This can influence your certainty and make a negative self-perception.

Get Rid Of Flabby Arms Naturally

On the off chance that you have fat arms and are considering how to dispose of them, you’ve gone to the opportune place. The way to losing those unattractive arms is getting more fit. Your arms will naturally seem firmer and all around conditioned. This can be accomplished through a blend of practice and adjusted eating routine. For the most part, by concentrating on activities on the triceps, you can target and dispose of overweight arms.

# Triceps Dips

If you are working out at home, place your arms on a chair or bench and elevate your feet by putting a stool under them.

  1. Assume the starting position i.e. your arms behind your back, gripping a bench or the rack.
  2. From the starting position, slowly lower yourself. Keep your body upright and your elbows tucked close to your sides.
  3. Concentrate on lowering your body only with the triceps. Ensure that your elbows are at a 90-degree angle.
  4. After this, push your body back up using only your triceps. Repeat.

# Push-Ups

Push-ups are primarily chest exercises, but they also work the triceps as a secondary muscle. They are one of the most common measures of strength.

  1. Place your hands with the palms facing downward on the floor, shoulder width apart, with a slight bend in your arms. Keep your feet together. Support your weight on your hands and toes.
  2. Lower yourself until your chest is almost touching the floor. Inhale as you do this.
  3. Exhale and push your body up back to the first position.
  4. Steady yourself at the top and repeat.

# Tricep Kickbacks

Tricep kickbacks require two light dumbbells. If you don’t have any at home, you can use one-liter water bottles.

  1. Hold a dumbbell in each hand.
  2. While you are standing, bend your knees slightly, keeping your back straight, and bend forward slightly. Your body should be almost parallel to the floor. Keep your head up and your arms close to your sides such that there is a 90-degree angle between your forearm and upper arm.
  3. Keep your shoulders locked to your sides while extending your arms back. Focus on the contraction of your triceps only.
  4. Hold for two seconds and lower your arms to the starting position. Avoid swinging your arms.
  5. Repeat.

# Tricep Extensions

  1. Stand with your feet shoulder width apart.
  2. Hold a dumbbell with both hands, with the thumbs wrapped around it for better grip. The dumbbell should be held behind your head and your palms must face the ceiling.
  3. Your upper arms should be close to your head. The elbows should be close to your eyes and perpendicular to the floor.
  4. Lower your upper arms until the weight is touching the upper part of your back. Don’t move your elbows. Keep them locked close to your ears.
  5. Use your triceps to raise the dumbbell up with your arms fully extended over your head. Exhale as you do this.

# Bent Over Row

To perform a bent over row, you will need a barbell. A set of dumbbells can also be used as an alternative.

  1. Stand with your feet shoulder width apart and grab a barbell with your palms facing down.
  2. Bend forward and slightly bend your knees. Keep your back straight. Your torso should be parallel to the floor and your head pointed up.
  3. Keep your elbows close to your body. Breathe out, and pull the bar towards your chest, just below your ribs. Exhale as you do this.
  4. At this position, squeeze your back muscles and hold.
  5. Lower the bar down to the starting position, just around your knees. Repeat.

# One-Arm Side Push-Up

The one-arm push-up is a useful exercise for targeting the triceps and getting rid of those flabby arms.

  1. Lie on your side with the knees slightly bent.
  2. Place your left arm on your right shoulder.
  3. Push your torso up with your right arm on the floor, palm facing up.
  4. Switch sides and repeat.

# The Windmill

Rotating the upper arms and the shoulders gives your arms a thorough workout and builds strength in the upper arms, shoulders, and neck muscles. The biceps and triceps are the secondary muscles targeted.

  1. Raise your arms in front of you at the shoulder level, parallel to the ground.
  2. Now, raise your arms upwards and rotate them backwards and down and front again in a 360-degree motion like the blades of a windmill.
  3. Repeat this motion 20 times forward and 20 times backwards.

# The Wave Goodbye

The motion of waving your arms lets you twist your arms, right from your wrists to your shoulders. This means that you are stretching all your arm muscles and toning your arm.

  1. Raise your arms to the shoulder level to your sides.
  2. Start waving your palms as if you are waving goodbye to someone.
  3. Keep your upper arms still. Move only your palms.
  4. Speed up the process such that you wave about 100 times in a minute. Do three sets of 100 waves each.

# The Prayer Pose

When you join your hands together, your triceps are engaged. When you move your hands up and down, your biceps are engaged. This way, you are working out your triceps and biceps together and toning your upper arms with each repetition.

  1. Join your hands in a praying pose above your head.
  2. Bring your joined palms down to the front of your chest.
  3. Raise your joined hands again.
  4. Repeat this for 30 repetitions.

# Arm Stretches 

When you interlock your hands, your triceps are engaged. Pulling the hands to the opposite sides creates a further stretch in the triceps, thereby toning them. This exercise for flabby arms is great for those who have loose fat hanging on their triceps.

  1. Raise your hands above your head.
  2. Hold your right wrist with your left hand and your left wrist with your right hand, thereby interlocking your hands.
  3. Now, with your right hand, pull your left hand towards your right such that your left elbow falls behind your head.
  4. Release the tension and take your arms back to the center without releasing your wrists.
  5. With your left hand, pull your right hand towards the left such that your right elbow falls behind your head.
  6. Again, release the pull and take your hands to the center. Repeat this for at least two sets of 20 repetitions each.