When fitness is an arm’s length away
If you’re looking for a sculpting workout then here’s a guide that works wonders on your biceps, triceps and shoulders
By : althea shah
Update: 2014-09-27 22:57 GMT
Hyderabad: Have you been meaning to wear that sleeveless shirt, but haven’t got the muscle for it yet? A deltoid workout is the answer. Eva Longoria, Madonna, Demi Moore, Gwyneth Paltrow, Jennifer Aniston have the nicest pair of deltoids and toned arms. Here’s how you can get yours in shape too.
The arms are divided into biceps and triceps which is mainly the upper section of the arm and the section below the elbow are the forearms. You need to work out the biceps, triceps, and forearms and then there are the shoulders, which will give you that well defined overall look.
You don’t have to specifically workout the forearms as they are functionally used in everyday life; what you do need is to work on biceps and triceps. You will need a pair of dumbbells. The weight can be how much you can pick, so as to not compromise the form of the exercise.
TRICEP KICKBACK
Hold the weight in your left hand. Position right knee and hand on a bench. Make sure your back is straight. Hold your elbow on the same height as your back. Move your hand with the weight towards the ceiling until your arm is straight and then move back to the basic position.
PUSH UPS
Lie down with your body facing the ground and put both hands next to your shoulders. Your chin should point to the floor. Tense up your legs and stand on your toes. Inhale while you push up your body by straightening the arms and keep your body tense. Go back to start position.
CHIN UPS
Put yourself on the pull bar and place your hands shoulder width apart. The back of your hands should be facing you. Pull yourself up (your chin should be over the pull bar), then lower yourself down slowly.
ARM CURL FOR THE BICEPS
The arm curl is a basic ‘isolation’ exercise. You can do it with dumbbells, barbell or machines. The arm curl flexes and extends the elbow joint and targets the biceps and the brachialis muscles of the upper arm.
To curl: Keeping your elbows tucked in place at your sides, curl the dumbbell up to your chin, but not so far that your forearms are perpendicular to the floor. Always keep tension on the biceps throughout the motion. Do not let the biceps relax at the bottom of the rep, Keep tension on the biceps.
HAMMER CURL
The hammer curl is great for developing the forearms, brachialis, and brachioradialis.
Grab two dumbbells and hold them down at your sides, arms straight and palms facing your body. Keep your elbows tucked into your sides as soon as you start curling.
To hammer curl: You are basically curling the dumbbell up as high as it can go without moving the elbows. Ideally, the flat side of the dumbbell, at the top of the rep, should come close to touching the shoulder of the lifting arm. It is called a hammer curl because it looks like you are swinging a hammer. Put your palms face towards your body throughout the whole exercise.
TRICEP EXTENSION
The triceps extension develops the triceps muscles at back of the upper arms. Start by holding a dumbbell with the arm extended above the head. Lower the weight behind the head then return to the starting position and repeat, for each arm.
The fitness expert is also VP Marketing, Gold’s Gym India