Sunday, January 3, 2010

Biceps and Triceps

In my posting dated August 29, 2009, i did highlight on arms exercises using tubings or bands. I do not know why i am into arms, maybe because i am too embarrass to wear sleeveless because i know i dont have beautiful arms. I know most of us have the same problem or probably we dont have enough courage or confidence to wear em' sexy sleeveless dressess. Some of my students come up to me on how to work on these muscles. I will always try to include workouts on these muscles besides concentrating on the midcore. Below are some exercises on arms you might want to try at home or probably at the office while waiting for the traffic to disperse.

The two major muscles at our arm are the Biceps and Triceps

Biceps is located on your upper arm. The biceps are the muscles that you use to lift things like a bucket of water, heavy loads like when you run out of gas and have to change the gas cylinders, when you bowl ( as in bowling) or just simple movements like carrying a baby.

Triceps are the muscles along the back of your biceps. If they are too flabby, some people call them 'the wings' . The good news is that all muscles work in pairs.

This is because they can contract and relax but cannot push or stretch themselves. When you do a bicep curl, your biceps muscles contracts and at the same time your triceps is pulled to make it longer. Likewise when the triceps contracts at the sametime the biceps is pulled to make it longer. These two muscles work together. Neither muscles can stretch by itself, it must be stretched by its antagonist or partner

Arm push up

A. Lie on left side, with left hand resting on right shoulder. Point right hand fingers toward head, flat on the floor in front of your chest.

B. Contract abdomen and chest while you push off right hand and lift your body several inches off floor. Slowly lower. Repeat 10 times, then switch sides.

This workout focuses mostly on the triceps and the deltoid muscles (shoulder muscles)

Tricep extension using band

A. Stand with right foot about 2 feet in front of left (do not lock knees), with the middle of a resistance band under left foot. Hold ends of band in each hand, and position arms so elbows are bent next to ears and your hands are behind your head.

B. Slowly extend arms over your head, keeping elbows next to ears. Remember to tugged in your tummies in order for you to have a straight back to prevent hyperextension. Then slowly lower back to starting position. Do 15 reps with right leg forward. Switch legs, then anchor band with left leg, and repeat

This exercise focuses mainly on your triceps.

Please do not arch your back or head or arms fall back, this is an hyperextention and you will not want to hurt your back

Crossover Extension

Lie on the floor with your knees bent. Holding a dumbbell in your right hand, raise your arm straight up. Place your left hand on your right triceps for balance; it will also help you feel the

muscles working. Slowly bend your right arm 90 degrees across your chest, taking care not to bend your wrist. Pause for one or two seconds, then straighten your arms.

It is important for you to work on different areas of each muscles groups. The following consists of two exercises each for the biceps and the triceps. This allows you to work different areas of each of these muscle groups.

Pick a weight that allows you to complete between 8 and 15 repetitions. Perform two to three sets of each exercise before moving on to the next exercise. Give the muscles time to recover between workouts -- at least 48 hours.


Arms 1 Arms 1b

Standing Biceps Curl with Dumbbells

Stand with feet apart parallel to your shoulders and slightly bend your knees, or sit in upright position.

  1. Hold dumbbells with palms facing forward, arms hanging down at your sides.
  2. Flex at the elbows and curl dumbbells up to approximately shoulder level. Keep elbows close to sides throughout movement, do not allow them to move forward. This exercise can be done with alternating the arms

Arms 2 Arms 2b

Hammer Curls with Dumbbells

  1. Stand as abovementioned position, or sit in upright position.
  2. Hold dumbbells with palms facing each other, arms hanging down at your sides.
  3. Flex at the elbows and curl dumbbells up to approximately shoulder level. Keep elbows close to sides throughout movement and do not allow them to move forward. This can be done by alternating the arms

Note: Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly only the elbow joint should move.


Arms 3 Arms 3b

Lying Triceps Extension with Dumbbells

  1. Sit in upright position on a flat bench. Rest dumbbells on corresponding thighs.
  2. Lie on back and bring the dumbbells to your chest. Press up so they are directly over shoulders with palms facing in.
  3. Lower dumbbells toward forehead by bending elbows to 90 degree angle. Elbows should remain pointing to the ceiling. Arms shouldn't move from the shoulder to the elbow

Arms 4 Arms 4b

Triceps Kickback with Dumbbells

  1. Place right knee and left hand on flat bench. Keep back flat.
  2. Hold dumbbell. Raise right arm up so that upper arm is parallel to floor with lower arm hanging straight down toward floor and palm facing in.
  3. Keep upper arm parallel to floor and raise dumbbell straight back until arm is almost straight. Do not lock elbow.
  4. Lower dumbbell slowly back to starting position, keeping your upper arm parallel to the floor. All the movement should be in your elbow, not your shoulder.
  5. After performing all the repetitions with the right arm, reverse position and perform move with left arm.

Note: For both exercises, remember to keep back and head straight in a neutral position because hyperextension may cause injury. Keep shoulder stabilized throughout movement.

Reminder: Always warmup and stretch first before you do these exercises to avoid injury and when you are done, please do not forget to stretch. Good Luck people !

No comments:

Post a Comment