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Top 5 Arm workouts for building biceps and triceps

arm workouts

The most efficient technique for building arm muscles is called curl, it increases the size of the biceps. However, some trainers usually make fun of this arm building exercise as “curls for the girls”. Because men neglect other muscle groups in their hurry to build biceps appropriate for display in their tight T-shirts.

But building muscle mass and strength in the arms through arm workouts is not just for show. It’s very essential for daily life activities, such as lifting grandchildren, carrying groceries, and even driving.

Keeping upper body strength through arm workouts

“In the upper extremities, Maintaining muscle strength and muscle mass is very important” says Chhanda Dutta.

According to Dutta, Resistance training is the best way to fight sarcopenia — the continuing loss of muscle mass which comes with aging.

Dutta also says, “You begin losing your skeletal muscle in your 30s. By the time you are about 50, you’ve a 10 percent loss of muscle mass approximately. After that it grows up about two percent a year. By the time you are about 80, you’ve 40 percent loss of muscle mass. Everything you can do in the term of resistance training and gym workout is going to help build muscle strength and muscle mass.”

Exercises to build arm muscles and strength

Just like Chest workouts, arm workouts are also very helpful.

  • Curls can easily be done with a barbell, dumbbells, or a machine. Choose a weight which you can lift 10 to 12 times in a row. If you use a barbell or dumbbells, make sure that you keep your both elbows at your side and do not move them when you lift the weights. Reduce the weight if you find you’ve to move your elbows, till you can do the movement correctly. Most machines keep your arms in the proper position when you lift the bar.
  • The close-grip bench press doubles as a biceps workout and a triceps workout. Lie back on bench and grip the barbell on the stand just above your head, but must keep your hands almost 18 inches apart.  Keep your wrists in straight position and your elbows keep close to your body. Lift the weight from off the rack and then lower it to within 2 or 3 of inches of your chest. Then lift it once more.
  • For almost all weight training exercises, inhale when you lower weight and exhale when you lift. Use low weight so you can do this 10 to 12 times.
  • Arm wrestlers usually exercise with hand grippers. This device improves the strength of your hands and the forearms as well. Hand grippers also help increase strength for daily common activities such as carrying grocery bags and opening jars.
  • Normal pushups work the same way as the bench press, says Gary R. Hunter, who is a PhD, director at the University of Alabama. “The beginner will possibly get the same advantage with pushups as like bench presses,” he says. “However, pushups won’t offer enough challenge as you get stronger.”

How much weight should you lift?

“The main rule is about 60% of the highest amount you can lift at a time”, according to Hunter.

“If you can lift 90 pounds or 100 pounds one time, then if you want to maintain strength improvement, you require 60 pounds of resistance,” Hunter says. “You add a little weight, as you get stronger.”

You can increase the weight step by step by following these arm workouts and keep challenging your muscles. That way without the danger of injury you can build strength and muscle mass.



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About Shape Hints

Shape Hints website is specially designed for Health and Fitness Tips. You can Easily learn Fitness Tips, Gym workouts, Weight loss exercises and Healthy Diets. We provide complete steps of every exercises.


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