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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, May 12, 2017

Blast Your Muscle For The Summer!

blast your muscle

Here comes the summer, here comes the beach, here comes the night at sea side and yes – that romantic moonlight… with a beautiful girl by your side. You met her just hours ago at the beach while building a silly sand castle. She started to talk with you not because of that silly sand castle! Not because of your haircut… not even because of your Versace swimming trunk. It was your big biceps, your ripped six pack that made her talk! This is what this article is about – shaping your tummy belly for summer, blasting your biceps! Beach is a show off and everyone wants to win the show! I will tell you how…

The Mighty Biceps, few golden tips to get them

  • First thing I would like to mention (no not the curls or anything similar – forget it!) close grip chin up. I mention this first because of a reason – you can lift a lot more weight than doing curls or anything else + you can’t cheat so much. This exercise creates high level of neuromuscular activation which leads to great muscle development. This is quite uncomfortable exercise for some people, but just remember about the beach…
  • Ok, next will be old and boring barbell curl. But hey, it’s not forgotten because of 1 reason – this is the greatest isolation exercise for biceps EVER.
  • Dumbbell curls- this is nearly equivalent to barbell curl so you can chose one of them. But there is one “+” for this exercise – you can switch to alternate curls when you can’t lift another one rep, so you can cheat out some more reps.
  • Incline dumbbell curl – ads some stretch to your biceps, this makes the blood to flow more to your biceps therefore increasing the biceps growth and recovery rate.
  • Hammer curl – develops the brachialis muscle too. This muscle makes your arms look bigger and more impressive! Adds great deal of mass and thickness to the upper arm. (One of my favorite exercises ever).
Ok, I hope you understood the basics of building big biceps now. Let’s jump straight to the… to the… ABS, “The six pack”! Now I will list down some tips to help you get your six pack fairly easy. ABS guide will be more based on dieting and planning than exercising.

How to get your six-pack?

  • Plan your diet! This is vital! 70% people fail here… wrong plan and you can say goodbye to your summer six pack. List down such things as where you are going, how you are going to get there, and when you are going to get there. Just take blank paper, pen and sit down, list it all on paper and think of it as your goal.
  • Eat your breakfast! Breakfast is the most important meal – I mean it! If you will skip breakfast, your body will think something like this: ’’oh my god! Something bad has happened and I must stack on my energy reserve (fat) because I will have to starve!’’ and this happens every morning – stacking up… Research shows that most of the overweight people skip breakfast.
  • Don’t forget about protein and the ‘’right’’ carbs. Protein will keep your sugar level stable, this will help you to abstain from snacking all the time. Protein is most important in breakfast. And carbs, your body needs carbs to function properly. Avoid simple carbs – eat plenty of fibrous carbs. You will consume less calories and lose your belly fat in no time + there are also many health benefits such as cancer and heart attack prevention.
  • Drink plenty of water.
  • Exercise your ABS  not only with crunches but do about 6 different exercises and switch them from time to time. You can find plenty of exercises on bodybuilding.com so start sweating!

But try not to work out your abs so hard that you can’t even move next day… do it moderate and you will kick the beach after some time!
Stick with this and you will get ABS and blasting biceps! Stick to your goals, NEVER EVER GIVE UP… NEVER!!! You have your goals – don’t cheat on them… don’t… Good luck with your training diet and everyday life!

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Ultimate 30's Workout

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