Life with Style
ARMS are the combination of strong bones, soft bones and cartilages wrapped in a mixture of different cellular and Tissue combinations. Arms are the major parts of our body and plays vital role in carrying out regular daily activities of our life. A male homosapien (human Being) should have a stronger arm and to make our arms stronger we carry out Physical exercises in a way which has been taught to us by Body Building.
Body building divides arm biologically in three parts:
1) Biceps: biceps are the front part of our upper arms which is made by the combination of two muscles.
2) Triceps: triceps are the lower parts of our upper arms which is made by the combination of three muscles.
3) Forearms: forearms are the the lower part of our arm and comprises of a combination of flexors and extensors.
BICEPS WORK OUT
According to the historical researches and studies of body building in order to increase our Biceps in Mass and strength we should carry out following exercises.
STANDING BARBELL CURLS
Pick up the straight metal rod and place the metallic plates at its both ends and tighten them with clips,,, After tightening the metallic plates pick up the barbell with equal distances between your right and left wrists of arms. Now lift the Straight rod with weights up wards in such a way that your elbows remains attached to your body only the lower part of the arm should be moving upwards After completing the lift release your lower arm to the the downwards position. repeat this action under different sets and raps with different strength of metallic plates.
SETS, RAPS AND WEIGHTS
Carry out three sets of the above mentioned exercise Start with first set with low weights and 50 raps, Increase some weights in the second set and carry out 20 raps, and than increase more weights in the last set and carry out 10 raps.
DUMBBELL HAMMER CURLS
Pick up the pair of dumbbells of equal weights in your both hands,,, hold them in the same position at which you will pick them up from the ground. Now lift them up in such a way that your upper part of the arm remains attached to the body and the lower part of the arm should carry out the action. After completing the lift release your lower arm to the downwards position. Repeat this action under different sets and raps with different strength of metallic plates.
SETS, RAPS AND WEIGHTS
To Perform the above mentioned exercise take heavy weights and carry out three sets. In each set carry out 10 – 15 raps.
STANDING DUMBBELL CURLS
Pick up the curled metallic rod and place the metallic plates at its both ends and tighten them with clips,,, After tightening the metallic plates by griping your hands at its curled depots Now lift the curled rod with weights in such a way that your elbows remains attached to your body only the lower part of
your arm should carry out the action. After completing the lift release your lower arm to the downwards position. Repeat this action under different sets and raps with different strength of metallic plates.
SETS, RAPS AND WEIGHTS
Carry out three sets of the above mentioned exercise Start with first set with low weights and 50 raps, Increase some weights in the second set and carry out 20 raps, and than increase more weights in the last set and carry out 10 raps.
DUMBBELL CONCENTRATION CURLS
Now sit on a bench with in such a position that your face and body will be facing towards the north into a mirror. Straighten up your chest and bend your back to a position of 35 degrees now pick up a dumbbell in your right hand and attach the right elbow to your right knee,,, now lift the dumbbell in such a way that the upper arm should be straight and the lower should be lifting the dumbbell upwards and simultaneously release it downwards repeat the same actions at the same back bone position with the left hand.
SETS, RAPS AND WEIGHTS
To perform the above mentioned exercise take a middle sized weight and carry out three sets. In each set carry out 20 raps.
PREACHER CURLS
To carry out you will be sitting on a machine with a small bench attached with weights, Foamy stage, a medium sized metallic rod now sit on the bench and attach your chest to the foamy stage release both the shoulders and arms on top of the stage now grab the metallic rod attached to the metallic weights through strings and lift them in such a way that the upper part of the arm should remain attached to the foamy stage and the lower arm should be moving upwards and simultaneously release it down wards in the same position.
SETS, RAPS AND WEIGHTS
To perform the above mentioned use heavy weights and carry out three sets. In each set carry out 10 raps.
