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train because it is most used in your daily activities. The biceps is the
muscle who gives more support on carrying, which is also a need in performing other fitness
exercises. As most women know, training your biceps does not only included to form good arm figure
but also involve strength training to be able to perform well on other muscle exercises.
For a more effective start, it is highly recommended to use adjustable
dumbbells and resistance tubes in executing bicep exercises.
Choosing the Right Equipment for the Exercise
Why prefer biceps exercises using adjustable dumbbells and resistance
tubes for women? Among all the different machines and fixed weight, an adjustable dumbbell is able
to focus on the target muscle and Resistance Tubes have been proven to effectively tone your biceps
in correct proportion.
Unlike the common barbells and fixed weight dumbbells, adjustable
dumbbells are efficient to use in term of switching weights. After you trained your biceps
properly, the resistance tubes complement dumbbells by means of trimming the exact muscle quality.
Aside from the efficiency of using these quality equipments, they come in affordable price which
fits your budget. Women should know that muscle figure counts in doing fitness
exercises.
Biceps Exercises using Adjustable Dumbbells
Dumbbell Bicep Curls
This is one of the bicep exercises that focus solely on your inner biceps.
This described as such because it isolates your biceps to lift the dumbbell. You should prepare an
adjustable dumbbell and a good base (training bench) for support when you sit down. The procedure
to do the exercises is as follows:
1. As for women, position yourself sitting on a sturdy bench at least
3 feet high.
2. Keep both your knees a feet apart from each other. And place the
dumbbell at the bottom of the floor between your feet.
3. You would be doing this exercise one arm at a time. Position one
of your elbows aligned at your knee. Right elbow is for right knee and left elbow is for left
knee.
4. The starting position of your arm should be stretch 180 degrees
downward grabbing the dumbbell.
5. As you carry the dumbbell, do an almost 180 bend bringing the
dumbbell close to your shoulders.
6. After reaching near your shoulder. Bring the dumbbell back down to
the starting position slowly.
7. Repeat the same arm movement in 3 sets with same 12 repetitions in
each set.
Bicep Exercise using Resistance Tubes
Alternating Bicep Hammers – A bicep hammer is name such because of the way
your forearm is positioned (facing sideways, thumb is face up). This bicep exercise using
resistance tubes focuses on the outer biceps.
You won’t need to carry heavier weight because this exercise aims to tone
your muscles. The procedure to do the exercises is as follows:
1. To begin the exercise, have your body standing
position.
2. Place the middle part of the resistance tube under both you feet.
Keep your feet at most a foot apart.
3. Grab one end of the resistance tube for each of your arms.
Position your elbows close to your ribcage. Keep them stable.
4. Start your arms extended 180degrees down. Keep your forearm face
sideways and thumbs faced upward when you pull the resistance tube.
5. Begin pulling the resistance tube until your fist gets near to
your shoulders. Then slowly bring your arm down to the starting position.
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