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Bicep Exercises, Strength and Definition.
Defining Biceps Muscles.
Sleeveless shirts and dresses reveal your arms and there is nothing more unattractive than flabby shapeless arms. The good news is shaping your arms is really easy and your arms respond really quickly and positively to the gym exercises. The two major muscle groups for the upper arm are the bicep and the tricep. Here we are going to be speaking about the bicep muscle.
As before, defining and shaping the arm muscles as with any muscle group, requires you doing more sets and reps for each arm exercise. For rapid progress you should change your routines regularly. Circuits and super setting advances the strengthening and shaping of the bicep muscle.
Bicep Circuit, Example routine 1.
30 minutes treadmill.
Standing BarBell Curl: 1 sets of 15-20 reps * 3
Horizontal Curl: 1 sets of 12-14 reps * 3
Bicep Isolator or Concentration Curls: 1 sets of 8 till burn out * 3
Z-Bar Standing or Seated Preacher Curl: 1 sets of 8 till burn out * 3
Bicep Circuit, Example routine 2, with Abs.
30 minutes treadmill.
Standing BarBell Curl: 1 sets of 15-20 reps * 3
Sit ups: 1 set of 30 * 3
Horizontal Curl: 1 sets of 12-14 reps * 3
Seated Crunch: 1 set of 30 * 3
Bicep Isolator or Concentration Curls: 1 sets of 8 till burn out * 3
Leg Raises: 1 set of 30 * 3
Z-Bar Standing or Seated Preacher Curl: 1 sets of 8 till burn out * 3
Strengthening the Bicep, Massive Biceps.
Strengthening the Bicep muscle requires greater resistance on the Bicep muscles typically heavier weights. It also requires a slower and more precise (concentrated) movement for the Bicep exercise. Exercise numbers can be high but generally lower repetitions are exercised due to higher weight numbers. Changing your routine frequently is very important as we want to increase strength for the entire Bicep muscle area.
Bicep Strengthening, Example routine 1.
Standing BarBell Curl: 6 sets of 8-10 reps (Heavy).
Preacher Curl: 5 sets of 6-10 reps (Heavy).
Seated DumbBell Curl: 5 sets of 8-10 reps.
With the above example we have a lower number of sets as well as a lower number of reps but we will be pushing heavier weights per set. The first set will be lighter than the final set for each exercise. The second last set should generally be the heaviest set within the exercise. Remember each repetition is controlled and concentrated.
Bicep Training Grouping and Exercises.
Training the Bicep muscle. Grouping.
Primary muscle group: Biceps.
Secondary muscle group: Forearms.
Third muscle group: Neck, Lower Back, Shoulders.
Note: When training your Bicep muscle group it is acceptable and or common that the secondary muscle group (in this case your forearms) tires or burns but never the third muscle group. If the third muscle group tires or burns speak to your fitness trainer.
Popular Bicep Exercises.
Standing Barbell Curl.
Standing DumbBell Curl.
Standing alternating DumbBell Curl.
Seated Concentration Curls.
Standing or Seated Preacher Curls.
Horizontal Curls.
Muscle Training Behavior.
Using heavy weights in the gym increases muscle mass and strength.
Using lighter weights combined with greater repetition numbers and cardio exercises, your body burns calories which helps with weight loss.
Gym Equipment related to the Biceps.
Bicep Curl.
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Top Fitness equipment manufactures.
LifeFitness, Precor, Atlantis-Fit, Nautilus, Technogym, PanattaSport, TuffStuff, StarTrac, BH Fitness, BowFlex, NordicTrack, TrueFitness.
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