A gymnast any day has much superior arms with amazing strength to carry complex moves carrying their body weight effortlessly. the reality is the amount of arms training they put for strong bisceps and triceps. we focus of some of those exercises to add to our workout to for outstanding arm results.
1.
TOWEL PULL UPS:
This exercise requires you to have a towel attached to a beam of a house or any other place or some strong tree branch. Get the towel over the beam or branch, if a single towel is small tie it with another for bigger length. Grab with both hands and pull yourself up for at-least 10 secs hold and then rest, repeat the same move again. If using one towel you could hold the grip with both hands like a base-bat grip and pull your body until your arms reach 90 degree angle. this workout concentrates on strengthening exterior of the bisceps and the brachialis located at the upper arm.
2.
CLOSE GRIP CHIN UPS OR PULL UPS:
Locate a beam or pull up bar and grab it with hands about 15 inches apart , while holding your palm grip has to face you. pull yourself up , use your full arm strength and not your back or body help. No jerks just smooth movement. reach your chin to the bar along with your body airborne, or above it, hold for 10 secs and the relax and repeat. this workout targets your exterior bisceps head and brachialis as well.
3
. BASIC PULL UPS:
Similar like above, only the grip here would be facing out and not facing you like above. pull your body weight up and hold for 10 secs and relax and repeat.
4.
THE ONE ARM PULL :
(ok mang do your one arm pull up, show me now or i send you to hell)
CHICKO DOING IT INSTANTLY
Supposed to be the most complex and difficult move to master, but equally rewarding with monster strength in your bisceps. The first rule is to master the basic chin ups for enough strength, then try this. To do this you have to grab the bar with one arm and grip facing you. The other hand holds your in action wrist for support. Then lift your body weight up using the in action arm. It hits the core of the biscep. Go slow is the key here without hurting your muscles.
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