| What
does it take to shape, contour and tone the muscles of your
arms into lean triceps and biceps? Obviously, it takes great
strength. Achieving great-looking arms with symmetry necessitates
dumbbells or free weights. Nonetheless, muscular arm are devised
by workouts that target the triceps as well as the biceps.
Before you start the tricep and bicep workouts, do five minutes
of cardio to get the body warmed up. Next, choose a hand weight
that is comfortable enough for you to lift between 12 and 15
times in proper form. Incorporate the following triceps and
biceps exercises:
Bicep Bend: With the palms of your hands holding two dumbbells,
facing inward and your arms straightened, place one elbow to
the side. Begin the bicep bend by raising the dumbbell. Vertically,
rotate your forearm until your palm is facing your shoulder.
Then return to the original position and repeat the steps with
an opposite arm. Alternate the movements between sides.
Sling-back Triceps: Kneeling over a bench, use one arm to support
your body. With the free arm, hold the dumbbell with your arm
parallel to the floor and the elbow curled. Stretch and extend
you arm in a downward position and then straighten it out. Then
return to the first position and start all over.
For the novice weight trainer, start the arm, tricep and bicep
movements, one set at a time – every other day (three times
per week). As the set becomes easy to execute, increase the
number of sets. To build strength, increase the weight of the
dumbbell or the number of sets. Remember each time new weight
is added; decrease the number of sets to avoid over-exerting
any muscles.
Practicing these exercises will arm you with lifting, handling
and lugging power.
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