Thursday, March 28, 2013

How You Can Achive AWESOME BICEPS in Just Minutes a Day


By Monika Tarkowska-Carter, CPT, LWMC, HLC 2
Here’s an easy but different bicep workout that will challenge your balance and work some of your core muscles at the same time.
Please, do at least a 5-10 minute warm-up.
It is important that you do these exercises not only correctly, but slowly and through a full range of motion (but without locking your elbows at full extension!). Make sure you do not bounce at the bottom of the movement, but stop for a split second, contract your biceps and then lift the weight, contracting the muscles again at the top of the movement.
Your upper arm should stay fairly stable and you shouldn’t be moving your elbow up and down, or forward and back. The only part that’s moving is your forearm.
Start with 1 set of 12 repetitions and progress to 2-3 sets of 15-20 repetitions (if definition and lean, sculpted arms are your goal). Just like with any other muscle group, try to work your biceps at different angles to challenge them to their biggest potential. 

Before you introduce any unstable surfaces to stand on, make sure you can maintain your balance on one leg for at least 30 seconds. When you use unstable surfaces the amount of weight will always be slightly lower than you would be able to lift on a perfectly stable ground.
Please, always consult a physician before beginning any exercise program.

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