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13/08/2017

the training to strengthen women's arm muscle

Hand muscles have many muscle variants, let's peel from the very top of the deltoid muscles, triceps, biceps brachii, brachialis and brachioradialis. If Reps Mania thinks that shoulder muscles are not part of the hand muscles it is not entirely correct.
Because if you do dumbbell or barbell curl, you do not realize the shoulder muscles work even if not significant. For that in the program this time, we want to involve all parts of the hands and closed with abdominal exercises to strengthen your core muscles. Here's the exercise:
DUMBBELL SHOULDERS PRESS + REVERSE GRIP DUMBBELL PRESS (15 - 20 reps x 3 sets)

Sit on adjustable bench
Set the height until the body is straight
Grab the dumbbell next to the ear
Then push the hand up straight
Lower back to starting position
Repeat the movement
Do as many as 3 sets x 15-20 reps

Sit on adjustable bench
Set the height until the body is straight
Hold the dumbbell in front of the chest (palms facing inwards)
Then push the hand up straight
Lower back to starting position
Repeat the movement
Do as many as 3 sets x 15-20 reps

CABLE BICEPS CURL + TRICEPS PUSHDOWN (15 - 20 reps x 3 sets)

Stand in front of the pulley
Set the pulley below
Grasp the grip with straight-handed position
Then lift grip to hand bend
Repeat the movement
Do as many as 3 sets x 15-20 reps

Stand in front of the pulley
Set altitude above head
Use rope as grip
The starting position of the hand forms the elbow
Then pull down until your hands are straight
Repeat the movement
Do as many as 3 sets x 15-20 reps

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