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We all know it: the first thing that people would notice about your strength and fitness is your arms. Sporting those large guns has been an icon of strength, both in movies and in real life. Muscular biceps and triceps have their advantages and allow you to perform impressive tasks (you know, like lifting huge furniture and picking up lovely ladies). So if you’re looking for shortcuts to build your arm muscles fast, I have listed some workout routines and exercises that target the arms and other body parts as well.
Isolated arm sessions are great. But if you focus too much on your arms, you will have little or no definition anywhere else in your body, which doesn’t look so great. You have to do compound exercises as well so you can train other muscles in your body while working your arms.
Also, you should not train for more than two sessions per week. Going over that workout frequency will just increase your chances of overtraining and injury. Remember that your muscles are built not during your workout sessions but on the rest periods in between. Allow your muscles to recover for two to three days before you start your arm training again.
Another important key to building your arm muscles fast is the intensity and volume of your workout. Each session should not last more than 30 minutes. Short and intense training is more effective than long workouts. Do more challenging routines if you feel like your arm exercises are getting too easy. Add variations to your exercises as well.
Now, for the arm exercises:
1. Dumbbell curls and presses
This arm exercise works the biceps and triceps, plus the deltoids and the abs. For your starting position, stand with your legs shoulder-width apart and hold a pair of dumbbells by your sides. Your arms should be fully extended downwards and your palms turned inwards. Now, curl the dumbbells up to your chest, and then press them above your head as you rotate your wrists forward. Reverse these steps back to the starting position. Sets: 3-5; Reps 8-12; Rest: 30-45 secs.
2. Chin-ups
This arm exercise works the biceps, lats, rhomboids, traps, and abs. With palms facing towards you and hands shoulder-width apart, hold onto a fixed bar. Your hands should be fully extended. Hang down with your legs crossed behind you. Then pull yourself upwards as fast as you can until your chin is above the bar. Slowly lower yourself back to your starting position. Sets: 3-5; Reps: 6-12; Rest: 30-45 secs.
Other arm exercises are push-downs, bench presses, dips, and push-ups. For variety, you can use weighted plates for the chin-ups or swap dumbbells with barbells. Just don’t lift weights that you cannot carry for the minimum sets/reps required. Again, do not overtrain yourself because it will just slow down your progress. Lastly, always perform these exercises with care and control so as to avoid injury.
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