A lot of people who start weight training, tend to focus on the arms, especially biceps as they can be most easily shown off. However, training just your arms will lead to a disproportionate body. You need to place equal emphasis on your chest, abs and legs.
The dumbbell curls and concentration curls are the first exercises that you can start off with to train the muscles in your biceps, triceps and forearms.
Although, the bicep curl looks relatively easy, with a simple twist it can be made more efficient than it already is. Also, with the correct technique and form you will avoid potential injury along the way and your biceps will feel the burn. The concentration curls can either be done sitting down or standing with your upper body bent forward. Avoid the standing variation if you’ve any lower back pain. If it’s your first time, start with lighter weights and slowly graduate to heavier ones. You should aim to do three sets of 15 reps each. In this video, Kaizzad Capadia, fitness trainer and co-founder of K11 Fitness Academy, shows you exactly how to do dumbbell curls and concentration curls. These exercises will also help you get bigger biceps.
Along with these exercises, sports can be great for your whole body including biceps. Cricketers, both bowlers and batsmen, are known to have strong arms. Try bowling a few overs a day, and see how strong your biceps feel the next day. It can also double up as a great stress buster. Other sports which use your arms, like badminton and tennis, are also ideal for exercising your arms.
Image and video source: TheHealthSite/YouTube
Published: August 2, 2016 11:09 am | Updated:March 22, 2017 10:49 am