Bicep exercises: Best Moves for Biceps
Now it’s time to think about working the muscles in the arms. Most people are familiar with biceps and triceps muscles, but there are actually two other muscles that allow the arm to follow a full range of movement. These are the brachialis, covering the front of the elbow and allowing you to curl the arm up; and the brachio-radialis, situated on the outside of the forearm and performing twisting motions. These four muscles work together to allow you make even the simplest of motions with your arms. In terms of strength training, it’s primarily the biceps and triceps that you will focus on but the remaining muscles can also benefit from exercises not targeted at them.
One of the best movements to strengthen the biceps muscle is the bicep curl. It’s a classic because of the way it builds the muscle without a complicated movement. Begin by holding the weights comfortably in your hands with arms extended by your sides. Keep your elbows tucked firmly against the body and slowly raise the weights up and then lower. Repeat this for 3 sets of 20 repetitions. To maximize the movement, slow it down. This requires the muscle to work harder and will develop it faster. A variation of the bicep curl is to begin the same way but angle your arms at a wider angle to work more of the muscle.
A more unusual method of building the bicep is performing the Plank pose from hatha yoga. It’s very easy and doesn’t even require a mat. Simply lie facedown on the floor with your hands at about shoulder height. Take a deep breath and, using your core muscles as well as arms and legs, push your body off the floor until your back is straight and you are balanced on arms and feet. Maintain this position for a count of 20; lower and rest for a minute, then repeat for 2 sets of 10 repetitions. This movement not only works the biceps but it also toughens up the core muscles.
Plan to work your arm muscles about three times a week to begin with. Investing as little as 15 minutes in challenging the arms and you’ll begin to see results in little as three weeks. Keep it up and you’ll see benefits that last throughout your life.
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