A fitness freak person generally consider muscle building to get a well toned physique. When you think of any muscle man, usually our eyes stick on arms. If your arms are built perfectly then it can display your love for fitness. Well it is not easy to get a perfect body and physique if you don’t know what you need to do. Let’s highlight the tips which will help you to gain biceps and triceps.
Follow proper diet
If you want gain weight that eating healthy diet should be your preference and if you are overweight than you need to take balanced, low fat diet so that you can control your body weight. A normal person requires 3000 calories per day but those guys who are underweight needs more than that. You need to plan our diet and you can divide your meal into 4-5 small meal sessions with adequate break.
Take proper rest
When you work out follow the simple rule prepare your day for different muscle exercise. For instance if you are exercising for biceps today then you should exercise for chest next day. It is important take proper rest in order to repair the damaged tissues during workout.
Exercises for biceps
To build the muscles of the biceps it is very important to do physical activities such as lifting, pulling, weight balancing. Below are exercise which are helpful to build biceps:
Hammer curls
Stand up straight and get dumbbell on both hands
Make sure your elbow to your body and your palm must be towards the chest
Make your upper arm motionless use your biceps to take the weights
Lift up the weights until biceps gets completely stretched and seize them for a second
Now steadily get down the dumbbells back and get back to starting position
Do 3 sets of 15 repetition and take 30 seconds interval
Standing barbell curls
Stand straight put your hands on barbell at the thick part of shoulder
Raise your chest and don’t get it down rapidly
Resist the weight while you get down
Do 3 sets of 15 repetitions and take 30 seconds interval
Standing dumbbell curls
It is similar to barbell curl, the main difference is that you need to carry dumbbells in both hand by which you can do more repetitions conveniently as compare to barbell curl.
Stand straight with dumbbell in both hand
Make your elbows close to your body and turn your palm forward to your face
Make your upper arm static use your biceps to take the weights
Raise the weights until your biceps gets completely stretched and get it them on the level of shoulder
Lower down the weights slowly to get back to the starting position
Do 3 sets of 15 repetition and take 30 seconds interval
Exercises for Triceps
Triceps are one of the crucial muscles for the strength of arm. Below described exercise are helpful for strengthening triceps
Triceps extensions
Stand straight and clutch the dumbbell with each hands
Make your feet and shoulder width apart
Slowly raise the dumbbells over your head until your arms get completely stretched
Resist your palm and face upward them in ceiling
Maintain the closeness upper arm to your head
slow down the resistance in a semicircular movement backward the head
Upper arms should be motionless and forearms should move only
Lift up the weight to go to the starting position
Do 3 sets of 15 repetition and take 30 seconds interval
Push-ups
Put your hands firmly on the ground under your shoulders in plank position
Set the position of your toe so that it can balance your lower body
Compress your back to make your whole body straighten
Slowly get down your body and keep your back straight
Slowly lower down your body while keeping your back straight
bring your chest and feet downward the earth and pull up your body to get back to the starting position
Do 3 sets of 15 repetition and take 30 seconds interval
