Biceps Workout

Hello guys, Today, I want to talk about biceps and their workout exercises which will help you in getting bigger and better muscles. These muscles are not only for strength but sometimes also for show. However, guys, sometimes, we do the workout on these muscles still cannot get better results.
So, I just want to give a few tips and some interesting bicep exercises to increase inches effectively to it.
First I want to write about a few exercises that are best for the biceps.

1. Standing Barbell Curl

How to do:  Grab the barbell with an underhand grip and spread your legs a bit with the firm position. Raise the barbell to the hip's position. And as depicted in the image, raise the barbell without moving the elbows. After coming to the maximum height, slowly lower the bar and follow the same steps. Do this for 10-15 times in each set. Do 3-5 sets depending upon your capacity.

2. Standing Dumbbell Curl

How to do: This exercise is the same as the barbell curl. It has two variations. One is simultaneously raising both arms and another is alternate raise. Put your legs apart and firm. Now raise your arms which are at hip's position without moving your elbow much. Follow the same steps for 10-15 times slowly. Do 3-5 sets depending upon your capacity.

3. Concentration Curl

How to do: This exercise is done on the bench and take a dumbbell with appropriate weight. Rest your arm on the same side of the leg. Your elbow should below from resting position to increase the effect. Now curl the dumbbell to the height as shown in the image and pause for a few seconds and then lower the dumbbell. Repeat this for 10-15 times. Do this in the set of 3-5.

4. Incline Dumbbell Curl

How to do: This exercise require a bench set at an inclination of 45° and a pair of dumbbells. Now, sit on the incline bench and hold dumbbells in both hands. Raise the dumbells to the shoulder as shown in the image. Pause for few seconds and again lower the dumbbells to the starting position. Repeat this for 10-15 times. Do this in the set of 3-5.

5. Cable Fly Bicep Curl

How to do: This exercise is done on a cable fly. Hold the bar of the cable fly with both hands. Spread the legs and firmly at an approximate distance from the foot of the cable fly. Curl your arms to the shoulders and pause for a few seconds and slowly lower to the starting position. Repeat this for 10-15 times. Do this in the set of 3-5.

6. Preacher Curl

Note: This machine is helpful for beginners.

How to do: Set the weights on the weight rest appropriately and hold the handle. Now lift the handle as you exhale and curl to the shoulder and hold for a second and again take to the starting position. Repeat this for 10-15 times. Do this in the set of 3-5.

Now a few tips for better results

1. Ensure you are doing enough volume and enough arm exercises. Gradually increase the weekly volume dedicated to your arms.

2. Perform arm exercises to the beginning of the workouts.

All the best guys.

"If my mind can conceive it, if my heart can believe it--then I can achieve it." 

                                   -  Muhammad Ali

Courtesy: All the above images are taken from google search engine.

Different Chest Workouts

In this scenario, who doesn't want a fit and toned body. Today I am writing about some chest workouts. These workouts should be followed consistently for better results.
First I want to ask you all for warm up your body little bit to prevent any injury.
Now begin with Pushups. There are different variations of it such as

1. Traditional pushup                          

The basic starting point. It will also warm up your body.

2. Wide-grip pushup

It basically works more on shoulders.

3. Close-grip pushup

This exercise is also called diamond pushup. It engages the triceps more.

4. Clap pushup

It improves power and explosiveness in the body.

5. One-leg pushup

In this type of pushup hang one leg in the air and do it as a traditional pushup. It engages the core more.

6. Dead-stop pushup

It is done like traditional pushup with little variation with relaxing the grip from the floor which can ease tension on the joints. It's good for the beginners who have just started.

7. Eccentric pushup

This type of pushup is also done like traditional pushup with reaching of chest part slowly towards the ground. It emphasizes the muscle-lengthening phase of the pushup, enabling you to change the stimulus on your muscles.

8. Spider-Man pushup

This pushup is done by stretching one leg sideways alternatively with each pushup. It engages the core more and improves hip mobility.

Above all pushups are the variations of a traditional pushup or flat pushup.

10. Decline pushup

In this type, it requires some stationary surface to rest legs. It works more on the upper chest and shoulders.

11. Incline pushup

Likewise in the decline pushup, the hands are on the higher side. It works more on the lower chest and triceps.

For more, you guys can refer to the link: https://youtu.be/R9J-I5IKLKg

Now for the guys who want to workout with equipment,

Let's start with the bench press:

FLAT BARBELL BENCH PRESS

As depicted in the above image, Grab the barbell with overhead grip and hold the barbell over your chest. Now lower the barbell gradually until it touches the chest bone and again raise the barbell.

Repeat it with the number of reps suitable in different sets.

It engages the primary muscles such as triceps brachii and pectoralis major with the anterior(front) deltoids, traps and back as secondary muscles.

INCLINE BENCH PRESS

Here the muscles involved are upper chest, deltoid ( shoulder) and triceps. 

DECLINED BENCH PRESS

Here the muscles engaged are the lower parts of the chest, the front part of the shoulder and the triceps.

You can also do the same exercises by replacing the barbell with dumbells. With dumbbells also it engages the same muscle of chest as with barbell.

Another alternative is

CABLE CROSSOVER FLYER

High Cable Crossover

 Engages anterior deltoid (shoulder), upper and lower pectoralis (chest)

Medium Cable Crossover

        

    Engages anterior deltoid, upper and lower pectoralis (Chest) and Biceps.

Low Cable Crossover

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            Engages anterior deltoid, upper pectoralis (Chest) and Biceps.

Please be consistent in your workout routine.

Thank you guys, hope you like my blog.

Stretching before and after Workout

Hello guys, Today I want to discuss the importance of stretching not only for gym people but for every other guy who is sitting on their chair in front of their computer.
As basically Stretching is the process of elongation of muscles to improve the range of motion.
There are different benefits of stretching such as
• Increased movement efficiency
• Decreased risk of injury
• Increased blood supply and nutrients to joint structures
• Increased neuromuscular coordination
• Decreased risk of low back pain
• Reduced muscular tension
• Improved balance and postural awareness
 For the best, anyone can take at least five minutes from their routine time to the max if they can.

Some of the best stretching exercising before and after the workout is as shown in the image below:

In this Image, 
1) First, hold your hand as shown in it and raise your hands straight to the top with breathing air in until no space left in the lungs and after a maximum of 30 seconds relax and release the air out. Do it for 8-10 times.
2) In this position hold your hands in the back side of your body with your fingers and take them as far as you can with it take to breathe in.
Do it 8-10 times.
3) In this position, hold your bend arm from the elbow with another hand as depicted in the image. Put some force on the elbow from the other hand with breath in and then release and relax. Do this same with another hand. Do it for 4-5 times.
4) As shown in the image, raise both hands in the air parallel to the ground then stretch them back as much you can take. Do it 8-10 times.
5)  For this position to start, sit on the ground on a yoga mat with legs straight, now move one leg in the bend position and put this leg the other side of the second leg and rotate the upper body to the side of the raised leg to the max position you are able to. after this relax your leg and upper body. Do the same for the other leg. Do it for 4-5 times.
6) In this position, straighten your back, bring your feet together in the butterfly position and swing your legs, in the start, it will pain a bet. Do it for 40-50 second and later increase your duration.
7)In this position, put your legs straight on the yoga mat and raise your body in the air for 20-30 seconds in the start and later increase your duration.
8) For this position, stand straight by holding some support to maintain body balance, now raise your leg backwards and hod with one hand and pull it such as your body will experience stretching for 20-30 seconds. Now repeat this with another leg. Do it for 8-10 times.
9) In this stretching position, stand straight, now bend and try to touch the toes without bending the knees. Now come back in the original position and relax. Do it for 8-10 times.
10) In this position, Keep your right leg forward on the floor and extend your left leg straight back placing your heel flat on the floor. Don't bend your back knee. Lean into the wall until you feel the stretch in the calf of the straight leg. Hold for 30 seconds and change sides. Do it for 8-10 times.
With this, all the best with your exercises.

Workout Diet and its daily Schedule

Gym Workout 

Hello guys, Recently, I got an idea to share my knowledge and experience on daily gym workouts on my blog. It will be most important being for beginners. 

I do recommend each and every girl or boy there to maintain your body. It will be good for you physically and mentally. 

But before giving you in detail about various exercises, I want to tell about the importance of maintaining a diet for the nutrients especially carbohydrates and proteins which are vital for anyone who wants to gain weight or gain muscle. 

       

      More in details                                                                                                                               

     These are the food for both vegetarians as well as non-vegetarians

Guys, Please maintain your proper diet.

For now, I want to say "Eat Healthy, Stay Healthy".

               more in the next post.