ARM EXERCISE

By : mfikri.arifin

ARM EXERCISE

Biceps:

Standing barbell curl

With arms shoulder-width apart on the bar cengkeramlah load. By keeping your elbows are in a static state, Rev approaching upper body weight. Lose weight with controlled and do not let the body swing either raise or lower the load current. The tendency to swing a very big loss, especially with heavy loads and when the biceps was too tired to finish the set on the target reps. Standing barbell curl can be done with a straight barbell or curved barbell (EZ Bar).

Tip: if we find that we tend to be "cheating" by swinging our body when lifting weights, then do this exercise with your back leaning against the wall.

Preacher curl

With the position of the arm and hand similar to the barbell curl, fitnesmania and athletes can practice bodybuilding biceps muscle with a "preacher". Preacher is a backrest for triceps in curling exercises that allow practitioners to train biceps in shower with full concentration, without the help of the upper body. Pull the load toward the chin to the full contracted biceps. Beginners and women sometimes make the mistake of pulling the load too far back which means less resistance on the biceps. Tip: while practicing in a sitting position, tighten your thighs and hips while doing this movement. Thus, the movement will be able to be done with the right focus on the biceps force.

One arm cable curl

This exercise enables to isolate the biceps to do it in total. This exercise also allows the wrist to move away from the body by stimulating the body's fist approach. In this position, there was the highest peak muscle contraction, causing a repetition of perfect quality.

Concentration curl

This exercise is intended to isolate the biceps. The most important part of this exercise is a position that allows fitnesmania and bodybuilding athletes to watch the movement of the muscles stretch and biceps with full concentration. By watching the movement, the relationship between the brain and muscles form so well that weight training should not be too heavy. Reduce the weight to swing the load pressure to keep falling in the biceps.

Incline dumbbell curls / hammer curls

This exercise is done on incline bench, also intended to isolate the biceps. The most important part of this exercise is to feel fitnesmania maximum contraction of the biceps so for that weight training should not be too heavy. When lifting weights on incline dumbbell curl movement, rotate the load up fist facing up to the middle of the movement, and facing the body when it reaches the peak of contraction. This has led to stimulation and pressure on the biceps muscle. In the hammer curl exercise hand positions remain in a neutral position (both facing each other fist / facing inwards).

Triceps:
Triceps are the muscles that are often exposed to a heavy load of training exercises such as pressing the chest and shoulder exercises. Therefore, you should use the load is not too heavy on triceps exercises, especially when coaching immediately after training chest or shoulder workout. Instead of chasing the target heavy load, it is better to direct concentration on the perfect training techniques and the maximum pressure on the muscles being trained.

Close grip bench press

This exercise is the triceps muscle mass building workout is best. Exercises like bench press only narrow spaces both hands to move prisoners from the chest to the triceps muscle. Use the grip distance of approximately slightly narrower than shoulder width (12 inches apart or 30 cm). Lower the load slowly, keeping your elbows remain under the bar and parallel bars. Encourage load up the back to starting position and repeat. Tip: Be careful not to get too close to the distance between both hands when holding the bar. Try to always be a spotter or training partner. This exercise is quite heavy and requires balance and coordination and fitnesmania can usually use a heavy burden.

2. Triceps pushdown

Use a small bar and straight, hands spaced between 15-40 cm. Press the bar down and do the lock when the arm is in a straight position. In this position, contract your triceps and hold for a moment, then raise the bar up to chest level and repeat the movement. Another way to do this exercise is to use mine. Mine allows fitnesmania to contract the triceps as much as possible in a natural position (second hand fist line of sight). Tip: always keep your elbows close to the body. In practice triceps pushdown with reverse grip position (palms facing face at the beginning of the movement), scroll backward wrist while straightening the arm. Muscle contraction increases with this technique.

3. Lying triceps extension

Is one upside triceps exercises. Can use the EZ bar or straight bar. Sandarlah on a bench parallel to the floor, with a straight arm position. Bend your elbows and lower the weight slowly and under control until the load close to the head. Return the bar to the starting position (arms fully straight) and contract your triceps. This exercise can be done in different variations, namely the dumbell, EZ bar or straight bar. On the straight bar palms there are also two kinds of overhand grip or underhand grip.

4. Triceps kickback

Stand with your knees slightly bent with one foot in front of the other. The arm rests on the bench (bench) and position of the body leaning forward and the other arm holding the dumbbell with the position of the upper arm parallel to the body and forearm form an angle of 90 degrees to the upper arm. The starting position is very similar to the peak contraction position on one arm dumbbell row. Encourage dumbell back up by straightening the arms parallel to the floor, hold for a while and then contract back to its original position.

Forearm:

1. Barbell wrist curl

Put the forearm (lower arm on the bench) and let your hands hang free and forearm are both at close range. Hold the dumbbells at palms facing upwards and wrists aligned straight with the forearm. Lower the dumbbells by bending your wrist as far as possible, hold briefly and then raise back up your load both clod hands facing the body.

2. Hammer curl

This movement is similar to the movement unusual dumbbell biceps curl, it's just a fist while holding the dumbbell facing the body and remained in that position when the load is lifted.

EXERCISE	SET	REHARSHAL	CHARGES (KG)
BICEPS
1. Alternate dumbell curl	1	10-15	20
	2	10	40
	3	3-5	42.5
2. Biceps curl (EZ bar / barbell)	1	10-15	40 + EZ bar
	2	10	60 + EZ bar
	3	6-8	80 + EZ bar
3. Concentration curl	1	10	20
	2	10	25
	3	10	30
4. Biceps cable curl	1	10-15	Machine (progresif)
	2	10	Machine (progresif)
	3	6-8	Machine (progresif)
TRICEPS
1. Triceps pushdown (one arm cable)	1	10-15	Machine
Dengan overhand grip yang divariasikan	2	10	Machine (progresif)
dengan reverse grip.	3	10-15	Machine (progresif)
2. Triceps extension (dumbell)	1	10	15
	2	10	20
	3	10	25-30
3. Lying triceps extension (EZ bar)	1	10-15	40 + EZ bar
	2	10	60 + EZ bar
	3	6-10	70 + EZ bar
4. Triceps kick back	1	10	15
	2	10	20
	3	10	25
FOREARM
1. Barbell / dumbell wrist curl	1	10-15	45
	2	10-15	55
	3	10-15	60
2. Hammer curl	1	10	20
	2	10	25
	3	10	30

Note:

EZ bar = 12.5 kg

Barbell = 20 kg

Progressive = load gradually added

Machine = by using whole load attached to the machine that has a pin (selectorized).

Type the above exercise is not always done in one session (can be done only in part).

..::THANK'S FOR VISIT::..