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Ram Charan Food Diet Exercises To Get Bigger Biceps Chest

Ram Charan Food Diet Exercises To Get Bigger Biceps Chest/Biceps Brachii Exercises that someone showing off their muscles, envisioning the person revealing popping biceps muscles. The muscles termed short head and long head makes up the biceps brachii. The biceps rest on the upper arm, starting their connection to the body on the scapula and running downward and inserting into the forearm, more specifically, the radius bone. You can do certain exercises to train your biceps muscles.

Ram Charan Food Diet Exercises To Get Bigger Biceps Chest

Barbell Curls

Barbell biceps curls are an effective exercise to do to build up your biceps. Start with a barbell in both hands, holding it with a supine grip, palms facing out. Keep your feet shoulder-width apart and your knees soft. Slowly curl the barbell up toward your shoulders, hold it there for one second and then slowly bring it back down to the starting position.

Incline Dumbbell Hammer Curl

The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls. Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Incline Inner-Biceps Curl

The incline dumbbell curl is a regular dumbbell curl, only you are now sitting back on an incline. This allows your arm to hang, which stretches out your bicep, making it work harder. To begin the exercise, sit on an incline bench with your feet flat on the floor. Allow each arm to hang by your side and, one at a time, curl the dumbbell up. This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps.

These are awesome to add to your isolation workout because they truly isolate the biceps muscle!

Standing Concentration Dumbbell Curl

Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout.

With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps.

EZ-Bar Curl

A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people, it’s a lot more comfortable on the joints and forearms than a straight barbell!

Wide-Grip Standing Barbell Curl

This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.

You can overload during your workout by using bands, chains, or a partner for forced reps, which you can’t do very well using only a dumbbell.

Zottman Curl

In this movement, you hold a dumbbell in each hand and have a palms-up (supinated) grip on the way up and a palms-down (pronated) grip as you lower the weight, so all of your elbow flexors get hit! Some of your elbow flexors act as supinators as well, so rotating the wrist and forearm during the curl instead of at the bottom will load up that function.

Regular-Grip Barbell Curl

The classic. If you did only this movement in your biceps workout, you would still come out ahead.

Of course, you can play around with your grip width, which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.

Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Hammer Curl

The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout.

Overhead Cable Curl

This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or alternate between arms!

For an alternative arm workout, check out this article and video for some sleeve-splitting exercises.

Hammer Curls

Hammer curls are a variation of the traditional bicep curl. This exercise is done with a set of dumbbells rather than a barbell. Take a dumbbell in each hand, and standing with your feet shoulder-width apart and knees soft, keep your arms down at your sides and palms facing your sides. Slowly curl the weights up to your shoulders, keeping your palms facing one another, hold for one second and then lower them back down.

Cable Curls

Having access to a cable machine allows you to target your biceps muscles without the use of free weights. Stand in front of the machine, set your desired weight and take a handle or the bar in each hand. Using the same arm motion as a barbell curl, pull the bar from your thighs toward your shoulders, and then slowly return it to the starting position.

Guidelines

The reps and sets you use for these exercises depend on your goals. If you are trying to hypertrophy your biceps muscles, work toward a higher weight with lower repetitions. If you are trying to get toned muscles, work with a lighter weight and higher sets and reps — for example, one to three sets of 10 to 15 repetition

Food that helps in biceps muscle building and


Ram Charan Food Diet Exercises To Get Bigger Biceps Chest

Load Up on Carbohydrates

Carbs are an athlete’s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities.

Get Enough Protein, But Not Too Much

Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.

  • Know what you need – The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That’s about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That’s about 150 grams of protein for a 200-pound athlete.
  • Favor foods – Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
  • Drink up – Milk is one of the best foods for recovery after an event because it provides a good balance of protein and carbohydrates,” Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event.

Replace Lost Electrolytes

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.

Salmon

This oily fish is packed with lean, muscle-building protein and omega-3 fatty acids, which reduces the inflammation that can happen with continual athletic activity. It is also a natural artery cleanser, helping to prevent heart disease, which can affect even the most active people. Get creative and enjoy salmon in burgers, salads or pasta to get the recommended eight-ounce serving per week.


Beans/Legumes

Vegetarians and meat-eaters alike can get their fill of plant-based protein by eating beans and legumes. Black beans, pinto beans, kidney beans, lima beans… the varieties are endless! You can add them to a salad or cook them into a stew or chili. Unlike meat, beans and legumes don’t have saturated fat and contain fiber, which will help you feel fuller longer.

Pasta

Not all carbs are bad! In fact, they’re an important part of the athlete’s diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the bodywork harder. Straight carbs act as a fuel for the active person. Keep in mind that pasta contains fiber, which can cause gastrointestinal stress, so don’t overdo it before a big event where you’ll be competing or playing. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.

Bananas

Bananas are a low-calorie, excellent source of natural electrolytes, which need to be replaced after a workout or sporting event. They’re also high in potassium, which makes them the perfect post-event snack. Eating one banana will help you regulate your fluid intake (since you’re drinking more water before, after and during physical exertion). It will also protect you from muscle spasms or cramps.

Cruciferous Vegetables

Dark, leafy greens such as spinach and kale, as well as broccoli, cauliflower and Brussel sprouts,  are rich in antioxidants, vitamins, and minerals to boost your athletic abilities. They also contain high levels of vitamins A, K and B6, and calcium and iron, all of which protect the body against inflammation. Iron also means more oxygen being supplied to working muscles. Kale contains carotenoids and flavonoids, two powerful antioxidants, and fiber, which helps lower cholesterol.

Nuts

Nuts are high in protein and healthy fats, making them a mainstay in athletes’ diets. Eaten with carbs, they help level out your blood sugar and sustain the carbs over a longer period of time, rather than burning them off right away. They’re also easier to digest and don’t upset your stomach. Another plant-based protein, nuts are rich in fiber and antioxidants like vitamin E. The anti-inflammatory nutrients found in nuts makes them great for bone health, which is needed by every athlete. They also lower bad cholesterol, which is good for heart health.

Milk (Even Chocolate Milk!)

Milk is loaded with carbs and protein, which makes it a great post-workout drink for muscle recovery. The caffeine found in chocolate dilates the blood vessels, helping them to relax after a workout. Interestingly enough, when carbs and protein are consumed together, muscle tissues repair themselves more quickly than they do when consumed separately!

Hydrating Foods

Radishes, watermelon, bell peppers, spinach, celery, dates and oranges are just a handful of the refreshing foods you can eat to replenish your lost fluids. If you’re tired of downing water bottles (not that you shouldn’t), opt for one of these snacks to feel refreshed after exercising.

Sweet Potatoes

Sweet potatoes are rich in vitamins A and C, both antioxidants that remove free radicals from your body. They lower blood pressure, which is important for athletes to their heart health when participating in sports. They’re high in vitamin and mineral content and contain the levels of potassium, iron, manganese and copper athletes need for healthy muscles.

Oatmeal

Oatmeal is an excellent source of energy carbs for athletes and is high in fiber, helping you feel fuller, longer. It’s 100 percent whole grain, helping to lower your risk of heart disease. If you’re looking to gain weight, oatmeal is a delicious way to help you achieve your goal weight. Be sure to choose steel-cut oats as opposed to instant oats. The instant oats have a higher glycemic index, which will cause your insulin levels to spike, causing you to end up storing the carbs as fat.

Whey Protein

Whey protein contains the essential amino acids. Quickly absorbed by the body, it lacks fat and cholesterol, which makes it an ideal formula for athletes to consume. Whey contains the levels of protein and amino acids necessary to rebuild muscles and protects against muscle breakdown.

Flaxseed, Olive and Coconut Oil

The monounsaturated fats found in olive oil have anti-inflammatory properties, which athletes need when putting so much stress on their bodies. Flaxseed oil contains omega-3s, which is also anti-inflammatory, to help recover quickly with bumps and bruises. It also contains fiber and protein. Coconut oil is filled with medium-chain triglycerides (MCTs), which can help with your endurance during a grueling workout. The MCTs in coconut oil can also help with metabolism and energy from fat.

Cherries

An antioxidant-filled fruit, cherries aid in preventing muscle pain after running. It reduces inflammation, which is what causes such striking pain. Many athletes consume cherry juice as another way to lower exercise-based muscle damage, which can help reduce soreness.

Poor eating habits will eventually lead to poor performance. As you can see from the foods mentioned, athletes benefit most from foods high in protein, vitamins, and fiber to enhance their performance. Whether you’re a recreational or competitive athlete, your body needs the right nutrients to fuel itself during high-intensity activity. These foods provide the restorative, energy-boosting properties necessary to stay healthy while putting your body through exercise or other endurance activities.

Food that helps in biceps muscle building and


Prabhas Food Diet Exercises To Get Bigger Biceps Chest

Prabhas Food Diet Exercises To Get Bigger Biceps Chest/Biceps Brachii Exercises that someone showing off their muscles, envisioning the person revealing popping biceps muscles. The muscles termed short head and long head makes up the biceps brachii. The biceps rest on the upper arm, starting their connection to the body on the scapula and running downward and inserting into the forearm, more specifically, the radius bone. You can do certain exercises to train your biceps muscles.

Prabhas Food Diet Exercises To Get Bigger Biceps Chest

Barbell Curls

Barbell biceps curls are an effective exercise to do to build up your biceps. Start with a barbell in both hands, holding it with a supine grip, palms facing out. Keep your feet shoulder-width apart and your knees soft. Slowly curl the barbell up toward your shoulders, hold it there for one second and then slowly bring it back down to the starting position.

Incline Dumbbell Hammer Curl

The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls. Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Incline Inner-Biceps Curl

The incline dumbbell curl is a regular dumbbell curl, only you are now sitting back on an incline. This allows your arm to hang, which stretches out your bicep, making it work harder. To begin the exercise, sit on an incline bench with your feet flat on the floor. Allow each arm to hang by your side and, one at a time, curl the dumbbell up. This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps.

These are awesome to add to your isolation workout because they truly isolate the biceps muscle!

Standing Concentration Dumbbell Curl

Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout.

With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps.

EZ-Bar Curl

A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people, it’s a lot more comfortable on the joints and forearms than a straight barbell!

Wide-Grip Standing Barbell Curl

This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.

You can overload during your workout by using bands, chains, or a partner for forced reps, which you can’t do very well using only a dumbbell.

Zottman Curl

In this movement, you hold a dumbbell in each hand and have a palms-up (supinated) grip on the way up and a palms-down (pronated) grip as you lower the weight, so all of your elbow flexors get hit! Some of your elbow flexors act as supinators as well, so rotating the wrist and forearm during the curl instead of at the bottom will load up that function.

Regular-Grip Barbell Curl

The classic. If you did only this movement in your biceps workout, you would still come out ahead.

Of course, you can play around with your grip width, which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.

Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Hammer Curl

The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout.

Overhead Cable Curl

This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or alternate between arms!

For an alternative arm workout, check out this article and video for some sleeve-splitting exercises.

Hammer Curls

Hammer curls are a variation of the traditional bicep curl. This exercise is done with a set of dumbbells rather than a barbell. Take a dumbbell in each hand, and standing with your feet shoulder-width apart and knees soft, keep your arms down at your sides and palms facing your sides. Slowly curl the weights up to your shoulders, keeping your palms facing one another, hold for one second and then lower them back down.

Cable Curls

Having access to a cable machine allows you to target your biceps muscles without the use of free weights. Stand in front of the machine, set your desired weight and take a handle or the bar in each hand. Using the same arm motion as a barbell curl, pull the bar from your thighs toward your shoulders, and then slowly return it to the starting position.

Guidelines

The reps and sets you use for these exercises depend on your goals. If you are trying to hypertrophy your biceps muscles, work toward a higher weight with lower repetitions. If you are trying to get toned muscles, work with a lighter weight and higher sets and reps — for example, one to three sets of 10 to 15 repetition

Food that helps in biceps muscle building and


Prabhas Food Diet Exercises To Get Bigger Biceps Chest

Load Up on Carbohydrates

Carbs are an athlete’s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities.

Get Enough Protein, But Not Too Much

Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.

  • Know what you need – The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That’s about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That’s about 150 grams of protein for a 200-pound athlete.
  • Favor foods – Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
  • Drink up – Milk is one of the best foods for recovery after an event because it provides a good balance of protein and carbohydrates,” Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event.

Replace Lost Electrolytes

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.

Salmon

This oily fish is packed with lean, muscle-building protein and omega-3 fatty acids, which reduces the inflammation that can happen with continual athletic activity. It is also a natural artery cleanser, helping to prevent heart disease, which can affect even the most active people. Get creative and enjoy salmon in burgers, salads or pasta to get the recommended eight-ounce serving per week.


Beans/Legumes

Vegetarians and meat-eaters alike can get their fill of plant-based protein by eating beans and legumes. Black beans, pinto beans, kidney beans, lima beans… the varieties are endless! You can add them to a salad or cook them into a stew or chili. Unlike meat, beans and legumes don’t have saturated fat and contain fiber, which will help you feel fuller longer.

Pasta

Not all carbs are bad! In fact, they’re an important part of the athlete’s diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the bodywork harder. Straight carbs act as a fuel for the active person. Keep in mind that pasta contains fiber, which can cause gastrointestinal stress, so don’t overdo it before a big event where you’ll be competing or playing. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.

Bananas

Bananas are a low-calorie, excellent source of natural electrolytes, which need to be replaced after a workout or sporting event. They’re also high in potassium, which makes them the perfect post-event snack. Eating one banana will help you regulate your fluid intake (since you’re drinking more water before, after and during physical exertion). It will also protect you from muscle spasms or cramps.

Cruciferous Vegetables

Dark, leafy greens such as spinach and kale, as well as broccoli, cauliflower and Brussel sprouts,  are rich in antioxidants, vitamins, and minerals to boost your athletic abilities. They also contain high levels of vitamins A, K and B6, and calcium and iron, all of which protect the body against inflammation. Iron also means more oxygen being supplied to working muscles. Kale contains carotenoids and flavonoids, two powerful antioxidants, and fiber, which helps lower cholesterol.

Nuts

Nuts are high in protein and healthy fats, making them a mainstay in athletes’ diets. Eaten with carbs, they help level out your blood sugar and sustain the carbs over a longer period of time, rather than burning them off right away. They’re also easier to digest and don’t upset your stomach. Another plant-based protein, nuts are rich in fiber and antioxidants like vitamin E. The anti-inflammatory nutrients found in nuts makes them great for bone health, which is needed by every athlete. They also lower bad cholesterol, which is good for heart health.

Milk (Even Chocolate Milk!)

Milk is loaded with carbs and protein, which makes it a great post-workout drink for muscle recovery. The caffeine found in chocolate dilates the blood vessels, helping them to relax after a workout. Interestingly enough, when carbs and protein are consumed together, muscle tissues repair themselves more quickly than they do when consumed separately!

Hydrating Foods

Radishes, watermelon, bell peppers, spinach, celery, dates and oranges are just a handful of the refreshing foods you can eat to replenish your lost fluids. If you’re tired of downing water bottles (not that you shouldn’t), opt for one of these snacks to feel refreshed after exercising.

Sweet Potatoes

Sweet potatoes are rich in vitamins A and C, both antioxidants that remove free radicals from your body. They lower blood pressure, which is important for athletes to their heart health when participating in sports. They’re high in vitamin and mineral content and contain the levels of potassium, iron, manganese and copper athletes need for healthy muscles.

Oatmeal

Oatmeal is an excellent source of energy carbs for athletes and is high in fiber, helping you feel fuller, longer. It’s 100 percent whole grain, helping to lower your risk of heart disease. If you’re looking to gain weight, oatmeal is a delicious way to help you achieve your goal weight. Be sure to choose steel-cut oats as opposed to instant oats. The instant oats have a higher glycemic index, which will cause your insulin levels to spike, causing you to end up storing the carbs as fat.

Whey Protein

Whey protein contains the essential amino acids. Quickly absorbed by the body, it lacks fat and cholesterol, which makes it an ideal formula for athletes to consume. Whey contains the levels of protein and amino acids necessary to rebuild muscles and protects against muscle breakdown.

Flaxseed, Olive and Coconut Oil

The monounsaturated fats found in olive oil have anti-inflammatory properties, which athletes need when putting so much stress on their bodies. Flaxseed oil contains omega-3s, which is also anti-inflammatory, to help recover quickly with bumps and bruises. It also contains fiber and protein. Coconut oil is filled with medium-chain triglycerides (MCTs), which can help with your endurance during a grueling workout. The MCTs in coconut oil can also help with metabolism and energy from fat.

Cherries

An antioxidant-filled fruit, cherries aid in preventing muscle pain after running. It reduces inflammation, which is what causes such striking pain. Many athletes consume cherry juice as another way to lower exercise-based muscle damage, which can help reduce soreness.

Poor eating habits will eventually lead to poor performance. As you can see from the foods mentioned, athletes benefit most from foods high in protein, vitamins, and fiber to enhance their performance. Whether you’re a recreational or competitive athlete, your body needs the right nutrients to fuel itself during high-intensity activity. These foods provide the restorative, energy-boosting properties necessary to stay healthy while putting your body through exercise or other endurance activities.

Food that helps in biceps muscle building and


Mahesh Babu Food Diet Exercises To Get Bigger Biceps Chest

Mahesh Babu Food Diet Exercises To Get Bigger Biceps Chest/Biceps Brachii Exercises that someone showing off their muscles, envisioning the person revealing popping biceps muscles. The muscles termed short head and long head makes up the biceps brachii. The biceps rest on the upper arm, starting their connection to the body on the scapula and running downward and inserting into the forearm, more specifically, the radius bone. You can do certain exercises to train your biceps muscles.

Mahesh Babu Food Diet Exercises To Get Bigger Biceps Chest

Barbell Curls

Barbell biceps curls are an effective exercise to do to build up your biceps. Start with a barbell in both hands, holding it with a supine grip, palms facing out. Keep your feet shoulder-width apart and your knees soft. Slowly curl the barbell up toward your shoulders, hold it there for one second and then slowly bring it back down to the starting position.

Incline Dumbbell Hammer Curl

The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls. Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Incline Inner-Biceps Curl

The incline dumbbell curl is a regular dumbbell curl, only you are now sitting back on an incline. This allows your arm to hang, which stretches out your bicep, making it work harder. To begin the exercise, sit on an incline bench with your feet flat on the floor. Allow each arm to hang by your side and, one at a time, curl the dumbbell up. This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps.

These are awesome to add to your isolation workout because they truly isolate the biceps muscle!

Standing Concentration Dumbbell Curl

Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout.

With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps.

EZ-Bar Curl

A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people, it’s a lot more comfortable on the joints and forearms than a straight barbell!

Wide-Grip Standing Barbell Curl

This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.

You can overload during your workout by using bands, chains, or a partner for forced reps, which you can’t do very well using only a dumbbell.

Zottman Curl

In this movement, you hold a dumbbell in each hand and have a palms-up (supinated) grip on the way up and a palms-down (pronated) grip as you lower the weight, so all of your elbow flexors get hit! Some of your elbow flexors act as supinators as well, so rotating the wrist and forearm during the curl instead of at the bottom will load up that function.

Regular-Grip Barbell Curl

The classic. If you did only this movement in your biceps workout, you would still come out ahead.

Of course, you can play around with your grip width, which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.

Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Hammer Curl

The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout.

Overhead Cable Curl

This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or alternate between arms!

For an alternative arm workout, check out this article and video for some sleeve-splitting exercises.

Hammer Curls

Hammer curls are a variation of the traditional bicep curl. This exercise is done with a set of dumbbells rather than a barbell. Take a dumbbell in each hand, and standing with your feet shoulder-width apart and knees soft, keep your arms down at your sides and palms facing your sides. Slowly curl the weights up to your shoulders, keeping your palms facing one another, hold for one second and then lower them back down.

Cable Curls

Having access to a cable machine allows you to target your biceps muscles without the use of free weights. Stand in front of the machine, set your desired weight and take a handle or the bar in each hand. Using the same arm motion as a barbell curl, pull the bar from your thighs toward your shoulders, and then slowly return it to the starting position.

Guidelines

The reps and sets you use for these exercises depend on your goals. If you are trying to hypertrophy your biceps muscles, work toward a higher weight with lower repetitions. If you are trying to get toned muscles, work with a lighter weight and higher sets and reps — for example, one to three sets of 10 to 15 repetition

Food that helps in biceps muscle building and


Mahesh Babu Food Diet Exercises To Get Bigger Biceps Chest

Load Up on Carbohydrates

Carbs are an athlete’s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities.

Get Enough Protein, But Not Too Much

Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.

  • Know what you need – The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That’s about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That’s about 150 grams of protein for a 200-pound athlete.
  • Favor foods – Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
  • Drink up – Milk is one of the best foods for recovery after an event because it provides a good balance of protein and carbohydrates,” Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event.

Replace Lost Electrolytes

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.

Salmon

This oily fish is packed with lean, muscle-building protein and omega-3 fatty acids, which reduces the inflammation that can happen with continual athletic activity. It is also a natural artery cleanser, helping to prevent heart disease, which can affect even the most active people. Get creative and enjoy salmon in burgers, salads or pasta to get the recommended eight-ounce serving per week.


Beans/Legumes

Vegetarians and meat-eaters alike can get their fill of plant-based protein by eating beans and legumes. Black beans, pinto beans, kidney beans, lima beans… the varieties are endless! You can add them to a salad or cook them into a stew or chili. Unlike meat, beans and legumes don’t have saturated fat and contain fiber, which will help you feel fuller longer.

Pasta

Not all carbs are bad! In fact, they’re an important part of the athlete’s diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the bodywork harder. Straight carbs act as a fuel for the active person. Keep in mind that pasta contains fiber, which can cause gastrointestinal stress, so don’t overdo it before a big event where you’ll be competing or playing. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.

Bananas

Bananas are a low-calorie, excellent source of natural electrolytes, which need to be replaced after a workout or sporting event. They’re also high in potassium, which makes them the perfect post-event snack. Eating one banana will help you regulate your fluid intake (since you’re drinking more water before, after and during physical exertion). It will also protect you from muscle spasms or cramps.

Cruciferous Vegetables

Dark, leafy greens such as spinach and kale, as well as broccoli, cauliflower and Brussel sprouts,  are rich in antioxidants, vitamins, and minerals to boost your athletic abilities. They also contain high levels of vitamins A, K and B6, and calcium and iron, all of which protect the body against inflammation. Iron also means more oxygen being supplied to working muscles. Kale contains carotenoids and flavonoids, two powerful antioxidants, and fiber, which helps lower cholesterol.

Nuts

Nuts are high in protein and healthy fats, making them a mainstay in athletes’ diets. Eaten with carbs, they help level out your blood sugar and sustain the carbs over a longer period of time, rather than burning them off right away. They’re also easier to digest and don’t upset your stomach. Another plant-based protein, nuts are rich in fiber and antioxidants like vitamin E. The anti-inflammatory nutrients found in nuts makes them great for bone health, which is needed by every athlete. They also lower bad cholesterol, which is good for heart health.

Milk (Even Chocolate Milk!)

Milk is loaded with carbs and protein, which makes it a great post-workout drink for muscle recovery. The caffeine found in chocolate dilates the blood vessels, helping them to relax after a workout. Interestingly enough, when carbs and protein are consumed together, muscle tissues repair themselves more quickly than they do when consumed separately!

Hydrating Foods

Radishes, watermelon, bell peppers, spinach, celery, dates and oranges are just a handful of the refreshing foods you can eat to replenish your lost fluids. If you’re tired of downing water bottles (not that you shouldn’t), opt for one of these snacks to feel refreshed after exercising.

Sweet Potatoes

Sweet potatoes are rich in vitamins A and C, both antioxidants that remove free radicals from your body. They lower blood pressure, which is important for athletes to their heart health when participating in sports. They’re high in vitamin and mineral content and contain the levels of potassium, iron, manganese and copper athletes need for healthy muscles.

Oatmeal

Oatmeal is an excellent source of energy carbs for athletes and is high in fiber, helping you feel fuller, longer. It’s 100 percent whole grain, helping to lower your risk of heart disease. If you’re looking to gain weight, oatmeal is a delicious way to help you achieve your goal weight. Be sure to choose steel-cut oats as opposed to instant oats. The instant oats have a higher glycemic index, which will cause your insulin levels to spike, causing you to end up storing the carbs as fat.

Whey Protein

Whey protein contains the essential amino acids. Quickly absorbed by the body, it lacks fat and cholesterol, which makes it an ideal formula for athletes to consume. Whey contains the levels of protein and amino acids necessary to rebuild muscles and protects against muscle breakdown.

Flaxseed, Olive and Coconut Oil

The monounsaturated fats found in olive oil have anti-inflammatory properties, which athletes need when putting so much stress on their bodies. Flaxseed oil contains omega-3s, which is also anti-inflammatory, to help recover quickly with bumps and bruises. It also contains fiber and protein. Coconut oil is filled with medium-chain triglycerides (MCTs), which can help with your endurance during a grueling workout. The MCTs in coconut oil can also help with metabolism and energy from fat.

Cherries

An antioxidant-filled fruit, cherries aid in preventing muscle pain after running. It reduces inflammation, which is what causes such striking pain. Many athletes consume cherry juice as another way to lower exercise-based muscle damage, which can help reduce soreness.

Poor eating habits will eventually lead to poor performance. As you can see from the foods mentioned, athletes benefit most from foods high in protein, vitamins, and fiber to enhance their performance. Whether you’re a recreational or competitive athlete, your body needs the right nutrients to fuel itself during high-intensity activity. These foods provide the restorative, energy-boosting properties necessary to stay healthy while putting your body through exercise or other endurance activities.

Food that helps in biceps muscle building and


Allu Arjun Food Diet Exercises To Get Bigger Biceps Chest

Allu Arjun Food Diet Exercises To Get Bigger Biceps Chest/Biceps Brachii Exercises that someone showing off their muscles, envisioning the person revealing popping biceps muscles. The muscles termed short head and long head makes up the biceps brachii. The biceps rest on the upper arm, starting their connection to the body on the scapula and running downward and inserting into the forearm, more specifically, the radius bone. You can do certain exercises to train your biceps muscles.

Allu Arjun Food Diet Exercises To Get Bigger Biceps Chest

Barbell Curls

Barbell biceps curls are an effective exercise to do to build up your biceps. Start with a barbell in both hands, holding it with a supine grip, palms facing out. Keep your feet shoulder-width apart and your knees soft. Slowly curl the barbell up toward your shoulders, hold it there for one second and then slowly bring it back down to the starting position.

Incline Dumbbell Hammer Curl

The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls. Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Incline Inner-Biceps Curl

The incline dumbbell curl is a regular dumbbell curl, only you are now sitting back on an incline. This allows your arm to hang, which stretches out your bicep, making it work harder. To begin the exercise, sit on an incline bench with your feet flat on the floor. Allow each arm to hang by your side and, one at a time, curl the dumbbell up. This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps.

These are awesome to add to your isolation workout because they truly isolate the biceps muscle!

Standing Concentration Dumbbell Curl

Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout.

With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps.

EZ-Bar Curl

A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people, it’s a lot more comfortable on the joints and forearms than a straight barbell!

Wide-Grip Standing Barbell Curl

This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.

You can overload during your workout by using bands, chains, or a partner for forced reps, which you can’t do very well using only a dumbbell.

Zottman Curl

In this movement, you hold a dumbbell in each hand and have a palms-up (supinated) grip on the way up and a palms-down (pronated) grip as you lower the weight, so all of your elbow flexors get hit! Some of your elbow flexors act as supinators as well, so rotating the wrist and forearm during the curl instead of at the bottom will load up that function.

Regular-Grip Barbell Curl

The classic. If you did only this movement in your biceps workout, you would still come out ahead.

Of course, you can play around with your grip width, which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.

Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Hammer Curl

The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout.

Overhead Cable Curl

This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or alternate between arms!

For an alternative arm workout, check out this article and video for some sleeve-splitting exercises.

Hammer Curls

Hammer curls are a variation of the traditional bicep curl. This exercise is done with a set of dumbbells rather than a barbell. Take a dumbbell in each hand, and standing with your feet shoulder-width apart and knees soft, keep your arms down at your sides and palms facing your sides. Slowly curl the weights up to your shoulders, keeping your palms facing one another, hold for one second and then lower them back down.

Cable Curls

Having access to a cable machine allows you to target your biceps muscles without the use of free weights. Stand in front of the machine, set your desired weight and take a handle or the bar in each hand. Using the same arm motion as a barbell curl, pull the bar from your thighs toward your shoulders, and then slowly return it to the starting position.

Guidelines

The reps and sets you use for these exercises depend on your goals. If you are trying to hypertrophy your biceps muscles, work toward a higher weight with lower repetitions. If you are trying to get toned muscles, work with a lighter weight and higher sets and reps — for example, one to three sets of 10 to 15 repetition

Food that helps in biceps muscle building and


Allu Arjun Food Diet Exercises To Get Bigger Biceps Chest

Load Up on Carbohydrates

Carbs are an athlete’s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities.

Get Enough Protein, But Not Too Much

Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.

  • Know what you need – The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That’s about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That’s about 150 grams of protein for a 200-pound athlete.
  • Favor foods – Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
  • Drink up – Milk is one of the best foods for recovery after an event because it provides a good balance of protein and carbohydrates,” Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event.

Replace Lost Electrolytes

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.

Salmon

This oily fish is packed with lean, muscle-building protein and omega-3 fatty acids, which reduces the inflammation that can happen with continual athletic activity. It is also a natural artery cleanser, helping to prevent heart disease, which can affect even the most active people. Get creative and enjoy salmon in burgers, salads or pasta to get the recommended eight-ounce serving per week.


Beans/Legumes

Vegetarians and meat-eaters alike can get their fill of plant-based protein by eating beans and legumes. Black beans, pinto beans, kidney beans, lima beans… the varieties are endless! You can add them to a salad or cook them into a stew or chili. Unlike meat, beans and legumes don’t have saturated fat and contain fiber, which will help you feel fuller longer.

Pasta

Not all carbs are bad! In fact, they’re an important part of the athlete’s diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the bodywork harder. Straight carbs act as a fuel for the active person. Keep in mind that pasta contains fiber, which can cause gastrointestinal stress, so don’t overdo it before a big event where you’ll be competing or playing. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.

Bananas

Bananas are a low-calorie, excellent source of natural electrolytes, which need to be replaced after a workout or sporting event. They’re also high in potassium, which makes them the perfect post-event snack. Eating one banana will help you regulate your fluid intake (since you’re drinking more water before, after and during physical exertion). It will also protect you from muscle spasms or cramps.

Cruciferous Vegetables

Dark, leafy greens such as spinach and kale, as well as broccoli, cauliflower and Brussel sprouts,  are rich in antioxidants, vitamins, and minerals to boost your athletic abilities. They also contain high levels of vitamins A, K and B6, and calcium and iron, all of which protect the body against inflammation. Iron also means more oxygen being supplied to working muscles. Kale contains carotenoids and flavonoids, two powerful antioxidants, and fiber, which helps lower cholesterol.

Nuts

Nuts are high in protein and healthy fats, making them a mainstay in athletes’ diets. Eaten with carbs, they help level out your blood sugar and sustain the carbs over a longer period of time, rather than burning them off right away. They’re also easier to digest and don’t upset your stomach. Another plant-based protein, nuts are rich in fiber and antioxidants like vitamin E. The anti-inflammatory nutrients found in nuts makes them great for bone health, which is needed by every athlete. They also lower bad cholesterol, which is good for heart health.

Milk (Even Chocolate Milk!)

Milk is loaded with carbs and protein, which makes it a great post-workout drink for muscle recovery. The caffeine found in chocolate dilates the blood vessels, helping them to relax after a workout. Interestingly enough, when carbs and protein are consumed together, muscle tissues repair themselves more quickly than they do when consumed separately!

Hydrating Foods

Radishes, watermelon, bell peppers, spinach, celery, dates and oranges are just a handful of the refreshing foods you can eat to replenish your lost fluids. If you’re tired of downing water bottles (not that you shouldn’t), opt for one of these snacks to feel refreshed after exercising.

Sweet Potatoes

Sweet potatoes are rich in vitamins A and C, both antioxidants that remove free radicals from your body. They lower blood pressure, which is important for athletes to their heart health when participating in sports. They’re high in vitamin and mineral content and contain the levels of potassium, iron, manganese and copper athletes need for healthy muscles.

Oatmeal

Oatmeal is an excellent source of energy carbs for athletes and is high in fiber, helping you feel fuller, longer. It’s 100 percent whole grain, helping to lower your risk of heart disease. If you’re looking to gain weight, oatmeal is a delicious way to help you achieve your goal weight. Be sure to choose steel-cut oats as opposed to instant oats. The instant oats have a higher glycemic index, which will cause your insulin levels to spike, causing you to end up storing the carbs as fat.

Whey Protein

Whey protein contains the essential amino acids. Quickly absorbed by the body, it lacks fat and cholesterol, which makes it an ideal formula for athletes to consume. Whey contains the levels of protein and amino acids necessary to rebuild muscles and protects against muscle breakdown.

Flaxseed, Olive and Coconut Oil

The monounsaturated fats found in olive oil have anti-inflammatory properties, which athletes need when putting so much stress on their bodies. Flaxseed oil contains omega-3s, which is also anti-inflammatory, to help recover quickly with bumps and bruises. It also contains fiber and protein. Coconut oil is filled with medium-chain triglycerides (MCTs), which can help with your endurance during a grueling workout. The MCTs in coconut oil can also help with metabolism and energy from fat.

Cherries

An antioxidant-filled fruit, cherries aid in preventing muscle pain after running. It reduces inflammation, which is what causes such striking pain. Many athletes consume cherry juice as another way to lower exercise-based muscle damage, which can help reduce soreness.

Poor eating habits will eventually lead to poor performance. As you can see from the foods mentioned, athletes benefit most from foods high in protein, vitamins, and fiber to enhance their performance. Whether you’re a recreational or competitive athlete, your body needs the right nutrients to fuel itself during high-intensity activity. These foods provide the restorative, energy-boosting properties necessary to stay healthy while putting your body through exercise or other endurance activities.

Food that helps in biceps muscle building and


Aamir Khan Food Diet Exercises To Get Bigger Biceps Chest

Aamir Khan Food Diet Exercises To Get Bigger Biceps Chest/Biceps Brachii Exercises that someone showing off their muscles, envisioning the person revealing popping biceps muscles. The muscles termed short head and long head makes up the biceps brachii. The biceps rest on the upper arm, starting their connection to the body on the scapula and running downward and inserting into the forearm, more specifically, the radius bone. You can do certain exercises to train your biceps muscles.

Aamir Khan Food Diet Exercises To Get Bigger Biceps Chest

Barbell Curls

Barbell biceps curls are an effective exercise to do to build up your biceps. Start with a barbell in both hands, holding it with a supine grip, palms facing out. Keep your feet shoulder-width apart and your knees soft. Slowly curl the barbell up toward your shoulders, hold it there for one second and then slowly bring it back down to the starting position.

Incline Dumbbell Hammer Curl

The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls. Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Incline Inner-Biceps Curl

The incline dumbbell curl is a regular dumbbell curl, only you are now sitting back on an incline. This allows your arm to hang, which stretches out your bicep, making it work harder. To begin the exercise, sit on an incline bench with your feet flat on the floor. Allow each arm to hang by your side and, one at a time, curl the dumbbell up. This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps.

These are awesome to add to your isolation workout because they truly isolate the biceps muscle!

Standing Concentration Dumbbell Curl

Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout.

With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps.

EZ-Bar Curl

A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people, it’s a lot more comfortable on the joints and forearms than a straight barbell!

Wide-Grip Standing Barbell Curl

This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.

You can overload during your workout by using bands, chains, or a partner for forced reps, which you can’t do very well using only a dumbbell.

Zottman Curl

In this movement, you hold a dumbbell in each hand and have a palms-up (supinated) grip on the way up and a palms-down (pronated) grip as you lower the weight, so all of your elbow flexors get hit! Some of your elbow flexors act as supinators as well, so rotating the wrist and forearm during the curl instead of at the bottom will load up that function.

Regular-Grip Barbell Curl

The classic. If you did only this movement in your biceps workout, you would still come out ahead.

Of course, you can play around with your grip width, which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.

Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Hammer Curl

The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout.

Overhead Cable Curl

This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or alternate between arms!

For an alternative arm workout, check out this article and video for some sleeve-splitting exercises.

Hammer Curls

Hammer curls are a variation of the traditional bicep curl. This exercise is done with a set of dumbbells rather than a barbell. Take a dumbbell in each hand, and standing with your feet shoulder-width apart and knees soft, keep your arms down at your sides and palms facing your sides. Slowly curl the weights up to your shoulders, keeping your palms facing one another, hold for one second and then lower them back down.

Cable Curls

Having access to a cable machine allows you to target your biceps muscles without the use of free weights. Stand in front of the machine, set your desired weight and take a handle or the bar in each hand. Using the same arm motion as a barbell curl, pull the bar from your thighs toward your shoulders, and then slowly return it to the starting position.

Guidelines

The reps and sets you use for these exercises depend on your goals. If you are trying to hypertrophy your biceps muscles, work toward a higher weight with lower repetitions. If you are trying to get toned muscles, work with a lighter weight and higher sets and reps — for example, one to three sets of 10 to 15 repetition

Food that helps in biceps muscle building and


Aamir Khan Food Diet Exercises To Get Bigger Biceps Chest

Load Up on Carbohydrates

Carbs are an athlete’s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities.

Get Enough Protein, But Not Too Much

Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.

  • Know what you need – The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That’s about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That’s about 150 grams of protein for a 200-pound athlete.
  • Favor foods – Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
  • Drink up – Milk is one of the best foods for recovery after an event because it provides a good balance of protein and carbohydrates,” Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event.

Replace Lost Electrolytes

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.

Salmon

This oily fish is packed with lean, muscle-building protein and omega-3 fatty acids, which reduces the inflammation that can happen with continual athletic activity. It is also a natural artery cleanser, helping to prevent heart disease, which can affect even the most active people. Get creative and enjoy salmon in burgers, salads or pasta to get the recommended eight-ounce serving per week.


Beans/Legumes

Vegetarians and meat-eaters alike can get their fill of plant-based protein by eating beans and legumes. Black beans, pinto beans, kidney beans, lima beans… the varieties are endless! You can add them to a salad or cook them into a stew or chili. Unlike meat, beans and legumes don’t have saturated fat and contain fiber, which will help you feel fuller longer.

Pasta

Not all carbs are bad! In fact, they’re an important part of the athlete’s diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the bodywork harder. Straight carbs act as a fuel for the active person. Keep in mind that pasta contains fiber, which can cause gastrointestinal stress, so don’t overdo it before a big event where you’ll be competing or playing. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.

Bananas

Bananas are a low-calorie, excellent source of natural electrolytes, which need to be replaced after a workout or sporting event. They’re also high in potassium, which makes them the perfect post-event snack. Eating one banana will help you regulate your fluid intake (since you’re drinking more water before, after and during physical exertion). It will also protect you from muscle spasms or cramps.

Cruciferous Vegetables

Dark, leafy greens such as spinach and kale, as well as broccoli, cauliflower and Brussel sprouts,  are rich in antioxidants, vitamins, and minerals to boost your athletic abilities. They also contain high levels of vitamins A, K and B6, and calcium and iron, all of which protect the body against inflammation. Iron also means more oxygen being supplied to working muscles. Kale contains carotenoids and flavonoids, two powerful antioxidants, and fiber, which helps lower cholesterol.

Nuts

Nuts are high in protein and healthy fats, making them a mainstay in athletes’ diets. Eaten with carbs, they help level out your blood sugar and sustain the carbs over a longer period of time, rather than burning them off right away. They’re also easier to digest and don’t upset your stomach. Another plant-based protein, nuts are rich in fiber and antioxidants like vitamin E. The anti-inflammatory nutrients found in nuts makes them great for bone health, which is needed by every athlete. They also lower bad cholesterol, which is good for heart health.

Milk (Even Chocolate Milk!)

Milk is loaded with carbs and protein, which makes it a great post-workout drink for muscle recovery. The caffeine found in chocolate dilates the blood vessels, helping them to relax after a workout. Interestingly enough, when carbs and protein are consumed together, muscle tissues repair themselves more quickly than they do when consumed separately!

Hydrating Foods

Radishes, watermelon, bell peppers, spinach, celery, dates and oranges are just a handful of the refreshing foods you can eat to replenish your lost fluids. If you’re tired of downing water bottles (not that you shouldn’t), opt for one of these snacks to feel refreshed after exercising.

Sweet Potatoes

Sweet potatoes are rich in vitamins A and C, both antioxidants that remove free radicals from your body. They lower blood pressure, which is important for athletes to their heart health when participating in sports. They’re high in vitamin and mineral content and contain the levels of potassium, iron, manganese and copper athletes need for healthy muscles.

Oatmeal

Oatmeal is an excellent source of energy carbs for athletes and is high in fiber, helping you feel fuller, longer. It’s 100 percent whole grain, helping to lower your risk of heart disease. If you’re looking to gain weight, oatmeal is a delicious way to help you achieve your goal weight. Be sure to choose steel-cut oats as opposed to instant oats. The instant oats have a higher glycemic index, which will cause your insulin levels to spike, causing you to end up storing the carbs as fat.

Whey Protein

Whey protein contains the essential amino acids. Quickly absorbed by the body, it lacks fat and cholesterol, which makes it an ideal formula for athletes to consume. Whey contains the levels of protein and amino acids necessary to rebuild muscles and protects against muscle breakdown.

Flaxseed, Olive and Coconut Oil

The monounsaturated fats found in olive oil have anti-inflammatory properties, which athletes need when putting so much stress on their bodies. Flaxseed oil contains omega-3s, which is also anti-inflammatory, to help recover quickly with bumps and bruises. It also contains fiber and protein. Coconut oil is filled with medium-chain triglycerides (MCTs), which can help with your endurance during a grueling workout. The MCTs in coconut oil can also help with metabolism and energy from fat.

Cherries

An antioxidant-filled fruit, cherries aid in preventing muscle pain after running. It reduces inflammation, which is what causes such striking pain. Many athletes consume cherry juice as another way to lower exercise-based muscle damage, which can help reduce soreness.

Poor eating habits will eventually lead to poor performance. As you can see from the foods mentioned, athletes benefit most from foods high in protein, vitamins, and fiber to enhance their performance. Whether you’re a recreational or competitive athlete, your body needs the right nutrients to fuel itself during high-intensity activity. These foods provide the restorative, energy-boosting properties necessary to stay healthy while putting your body through exercise or other endurance activities.

Food that helps in biceps muscle building and


Shahrukh Khan Food Diet Exercises To Get Bigger Arm Chest

Shahrukh Khan Food Diet Exercises To Get Bigger Arm Chest /Biceps Brachii Exercises that someone showing off their muscles, envisioning the person revealing popping biceps muscles. The muscles termed short head and long head makes up the biceps brachii. The biceps rest on the upper arm, starting their connection to the body on the scapula and running downward and inserting into the forearm, more specifically, the radius bone. You can do certain exercises to train your biceps muscles.

Shahrukh Khan Food Diet Exercises To Get Bigger Arm Chest

Barbell Curls

Barbell biceps curls are an effective exercise to do to build up your biceps. Start with a barbell in both hands, holding it with a supine grip, palms facing out. Keep your feet shoulder-width apart and your knees soft. Slowly curl the barbell up toward your shoulders, hold it there for one second and then slowly bring it back down to the starting position.

Incline Dumbbell Hammer Curl

The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls. Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Incline Inner-Biceps Curl

The incline dumbbell curl is a regular dumbbell curl, only you are now sitting back on an incline. This allows your arm to hang, which stretches out your bicep, making it work harder. To begin the exercise, sit on an incline bench with your feet flat on the floor. Allow each arm to hang by your side and, one at a time, curl the dumbbell up. This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps.

These are awesome to add to your isolation workout because they truly isolate the biceps muscle!

Standing Concentration Dumbbell Curl

Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout.

With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps.

EZ-Bar Curl

A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people, it’s a lot more comfortable on the joints and forearms than a straight barbell!

Wide-Grip Standing Barbell Curl

This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.

You can overload during your workout by using bands, chains, or a partner for forced reps, which you can’t do very well using only a dumbbell.

Zottman Curl

In this movement, you hold a dumbbell in each hand and have a palms-up (supinated) grip on the way up and a palms-down (pronated) grip as you lower the weight, so all of your elbow flexors get hit! Some of your elbow flexors act as supinators as well, so rotating the wrist and forearm during the curl instead of at the bottom will load up that function.

Regular-Grip Barbell Curl

The classic. If you did only this movement in your biceps workout, you would still come out ahead.

Of course, you can play around with your grip width, which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.

Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Hammer Curl

The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout.

Overhead Cable Curl

This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or alternate between arms!

For an alternative arm workout, check out this article and video for some sleeve-splitting exercises.

Hammer Curls

Hammer curls are a variation of the traditional bicep curl. This exercise is done with a set of dumbbells rather than a barbell. Take a dumbbell in each hand, and standing with your feet shoulder-width apart and knees soft, keep your arms down at your sides and palms facing your sides. Slowly curl the weights up to your shoulders, keeping your palms facing one another, hold for one second and then lower them back down.

Cable Curls

Having access to a cable machine allows you to target your biceps muscles without the use of free weights. Stand in front of the machine, set your desired weight and take a handle or the bar in each hand. Using the same arm motion as a barbell curl, pull the bar from your thighs toward your shoulders, and then slowly return it to the starting position.

Guidelines

The reps and sets you use for these exercises depend on your goals. If you are trying to hypertrophy your biceps muscles, work toward a higher weight with lower repetitions. If you are trying to get toned muscles, work with a lighter weight and higher sets and reps — for example, one to three sets of 10 to 15 repetition

Food that helps in biceps muscle building and


Shahrukh Khan Food Diet Exercises To Get Bigger Arm Chest

Load Up on Carbohydrates

Carbs are an athlete’s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities.

Get Enough Protein, But Not Too Much

Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.

  • Know what you need – The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That’s about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That’s about 150 grams of protein for a 200-pound athlete.
  • Favor foods – Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
  • Drink up – Milk is one of the best foods for recovery after an event because it provides a good balance of protein and carbohydrates,” Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event.

Replace Lost Electrolytes

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.

Salmon

This oily fish is packed with lean, muscle-building protein and omega-3 fatty acids, which reduces the inflammation that can happen with continual athletic activity. It is also a natural artery cleanser, helping to prevent heart disease, which can affect even the most active people. Get creative and enjoy salmon in burgers, salads or pasta to get the recommended eight-ounce serving per week.


Beans/Legumes

Vegetarians and meat-eaters alike can get their fill of plant-based protein by eating beans and legumes. Black beans, pinto beans, kidney beans, lima beans… the varieties are endless! You can add them to a salad or cook them into a stew or chili. Unlike meat, beans and legumes don’t have saturated fat and contain fiber, which will help you feel fuller longer.

Pasta

Not all carbs are bad! In fact, they’re an important part of the athlete’s diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the bodywork harder. Straight carbs act as a fuel for the active person. Keep in mind that pasta contains fiber, which can cause gastrointestinal stress, so don’t overdo it before a big event where you’ll be competing or playing. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.

Bananas

Bananas are a low-calorie, excellent source of natural electrolytes, which need to be replaced after a workout or sporting event. They’re also high in potassium, which makes them the perfect post-event snack. Eating one banana will help you regulate your fluid intake (since you’re drinking more water before, after and during physical exertion). It will also protect you from muscle spasms or cramps.

Cruciferous Vegetables

Dark, leafy greens such as spinach and kale, as well as broccoli, cauliflower and Brussel sprouts,  are rich in antioxidants, vitamins, and minerals to boost your athletic abilities. They also contain high levels of vitamins A, K and B6, and calcium and iron, all of which protect the body against inflammation. Iron also means more oxygen being supplied to working muscles. Kale contains carotenoids and flavonoids, two powerful antioxidants, and fiber, which helps lower cholesterol.

Nuts

Nuts are high in protein and healthy fats, making them a mainstay in athletes’ diets. Eaten with carbs, they help level out your blood sugar and sustain the carbs over a longer period of time, rather than burning them off right away. They’re also easier to digest and don’t upset your stomach. Another plant-based protein, nuts are rich in fiber and antioxidants like vitamin E. The anti-inflammatory nutrients found in nuts makes them great for bone health, which is needed by every athlete. They also lower bad cholesterol, which is good for heart health.

Milk (Even Chocolate Milk!)

Milk is loaded with carbs and protein, which makes it a great post-workout drink for muscle recovery. The caffeine found in chocolate dilates the blood vessels, helping them to relax after a workout. Interestingly enough, when carbs and protein are consumed together, muscle tissues repair themselves more quickly than they do when consumed separately!

Hydrating Foods

Radishes, watermelon, bell peppers, spinach, celery, dates and oranges are just a handful of the refreshing foods you can eat to replenish your lost fluids. If you’re tired of downing water bottles (not that you shouldn’t), opt for one of these snacks to feel refreshed after exercising.

Sweet Potatoes

Sweet potatoes are rich in vitamins A and C, both antioxidants that remove free radicals from your body. They lower blood pressure, which is important for athletes to their heart health when participating in sports. They’re high in vitamin and mineral content and contain the levels of potassium, iron, manganese and copper athletes need for healthy muscles.

Oatmeal

Oatmeal is an excellent source of energy carbs for athletes and is high in fiber, helping you feel fuller, longer. It’s 100 percent whole grain, helping to lower your risk of heart disease. If you’re looking to gain weight, oatmeal is a delicious way to help you achieve your goal weight. Be sure to choose steel-cut oats as opposed to instant oats. The instant oats have a higher glycemic index, which will cause your insulin levels to spike, causing you to end up storing the carbs as fat.

Whey Protein

Whey protein contains the essential amino acids. Quickly absorbed by the body, it lacks fat and cholesterol, which makes it an ideal formula for athletes to consume. Whey contains the levels of protein and amino acids necessary to rebuild muscles and protects against muscle breakdown.

Flaxseed, Olive and Coconut Oil

The monounsaturated fats found in olive oil have anti-inflammatory properties, which athletes need when putting so much stress on their bodies. Flaxseed oil contains omega-3s, which is also anti-inflammatory, to help recover quickly with bumps and bruises. It also contains fiber and protein. Coconut oil is filled with medium-chain triglycerides (MCTs), which can help with your endurance during a grueling workout. The MCTs in coconut oil can also help with metabolism and energy from fat.

Cherries

An antioxidant-filled fruit, cherries aid in preventing muscle pain after running. It reduces inflammation, which is what causes such striking pain. Many athletes consume cherry juice as another way to lower exercise-based muscle damage, which can help reduce soreness.

Poor eating habits will eventually lead to poor performance. As you can see from the foods mentioned, athletes benefit most from foods high in protein, vitamins, and fiber to enhance their performance. Whether you’re a recreational or competitive athlete, your body needs the right nutrients to fuel itself during high-intensity activity. These foods provide the restorative, energy-boosting properties necessary to stay healthy while putting your body through exercise or other endurance activities.

Food that helps in biceps muscle building and


Hrithik Roshan Food Diet Exercises To Get Bigger Arm Chest

Hrithik RoshanFood Diet Exercises To Get Bigger Arm Chest /Biceps Brachii Exercises that someone showing off their muscles, envisioning the person revealing popping biceps muscles. The muscles termed short head and long head makes up the biceps brachii. The biceps rest on the upper arm, starting their connection to the body on the scapula and running downward and inserting into the forearm, more specifically, the radius bone. You can do certain exercises to train your biceps muscles.

Hrithik RoshanFood Diet Exercises To Get Bigger Arm Chest

Barbell Curls

Barbell biceps curls are an effective exercise to do to build up your biceps. Start with a barbell in both hands, holding it with a supine grip, palms facing out. Keep your feet shoulder-width apart and your knees soft. Slowly curl the barbell up toward your shoulders, hold it there for one second and then slowly bring it back down to the starting position.

Incline Dumbbell Hammer Curl

The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls. Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Incline Inner-Biceps Curl

The incline dumbbell curl is a regular dumbbell curl, only you are now sitting back on an incline. This allows your arm to hang, which stretches out your bicep, making it work harder. To begin the exercise, sit on an incline bench with your feet flat on the floor. Allow each arm to hang by your side and, one at a time, curl the dumbbell up. This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps.

These are awesome to add to your isolation workout because they truly isolate the biceps muscle!

Standing Concentration Dumbbell Curl

Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout.

With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps.

EZ-Bar Curl

A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people, it’s a lot more comfortable on the joints and forearms than a straight barbell!

Wide-Grip Standing Barbell Curl

This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.

You can overload during your workout by using bands, chains, or a partner for forced reps, which you can’t do very well using only a dumbbell.

Zottman Curl

In this movement, you hold a dumbbell in each hand and have a palms-up (supinated) grip on the way up and a palms-down (pronated) grip as you lower the weight, so all of your elbow flexors get hit! Some of your elbow flexors act as supinators as well, so rotating the wrist and forearm during the curl instead of at the bottom will load up that function.

Regular-Grip Barbell Curl

The classic. If you did only this movement in your biceps workout, you would still come out ahead.

Of course, you can play around with your grip width, which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.

Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Hammer Curl

The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout.

Overhead Cable Curl

This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or alternate between arms!

For an alternative arm workout, check out this article and video for some sleeve-splitting exercises.

Hammer Curls

Hammer curls are a variation of the traditional bicep curl. This exercise is done with a set of dumbbells rather than a barbell. Take a dumbbell in each hand, and standing with your feet shoulder-width apart and knees soft, keep your arms down at your sides and palms facing your sides. Slowly curl the weights up to your shoulders, keeping your palms facing one another, hold for one second and then lower them back down.

Cable Curls

Having access to a cable machine allows you to target your biceps muscles without the use of free weights. Stand in front of the machine, set your desired weight and take a handle or the bar in each hand. Using the same arm motion as a barbell curl, pull the bar from your thighs toward your shoulders, and then slowly return it to the starting position.

Guidelines

The reps and sets you use for these exercises depend on your goals. If you are trying to hypertrophy your biceps muscles, work toward a higher weight with lower repetitions. If you are trying to get toned muscles, work with a lighter weight and higher sets and reps — for example, one to three sets of 10 to 15 repetition

Food that helps in biceps muscle building and


Hrithik RoshanFood Diet Exercises To Get Bigger Arm Chest

Load Up on Carbohydrates

Carbs are an athlete’s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities.

Get Enough Protein, But Not Too Much

Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.

  • Know what you need – The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That’s about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That’s about 150 grams of protein for a 200-pound athlete.
  • Favor foods – Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
  • Drink up – Milk is one of the best foods for recovery after an event because it provides a good balance of protein and carbohydrates,” Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event.

Replace Lost Electrolytes

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.

Salmon

This oily fish is packed with lean, muscle-building protein and omega-3 fatty acids, which reduces the inflammation that can happen with continual athletic activity. It is also a natural artery cleanser, helping to prevent heart disease, which can affect even the most active people. Get creative and enjoy salmon in burgers, salads or pasta to get the recommended eight-ounce serving per week.


Beans/Legumes

Vegetarians and meat-eaters alike can get their fill of plant-based protein by eating beans and legumes. Black beans, pinto beans, kidney beans, lima beans… the varieties are endless! You can add them to a salad or cook them into a stew or chili. Unlike meat, beans and legumes don’t have saturated fat and contain fiber, which will help you feel fuller longer.

Pasta

Not all carbs are bad! In fact, they’re an important part of the athlete’s diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the bodywork harder. Straight carbs act as a fuel for the active person. Keep in mind that pasta contains fiber, which can cause gastrointestinal stress, so don’t overdo it before a big event where you’ll be competing or playing. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.

Bananas

Bananas are a low-calorie, excellent source of natural electrolytes, which need to be replaced after a workout or sporting event. They’re also high in potassium, which makes them the perfect post-event snack. Eating one banana will help you regulate your fluid intake (since you’re drinking more water before, after and during physical exertion). It will also protect you from muscle spasms or cramps.

Cruciferous Vegetables

Dark, leafy greens such as spinach and kale, as well as broccoli, cauliflower and Brussel sprouts are rich in antioxidants, vitamins, and minerals to boost your athletic abilities. They also contain high levels of vitamins A, K and B6, and calcium and iron, all of which protect the body against inflammation. Iron also means more oxygen being supplied to working muscles. Kale contains carotenoids and flavonoids, two powerful antioxidants, and fiber, which helps lower cholesterol.

Nuts

Nuts are high in protein and healthy fats, making them a mainstay in athletes’ diets. Eaten with carbs, they help level out your blood sugar and sustain the carbs over a longer period of time, rather than burning them off right away. They’re also easier to digest and don’t upset your stomach. Another plant-based protein, nuts are rich in fiber and antioxidants like vitamin E. The anti-inflammatory nutrients found in nuts makes them great for bone health, which is needed by every athlete. They also lower bad cholesterol, which is good for heart health.

Milk (Even Chocolate Milk!)

Milk is loaded with carbs and protein, which makes it a great post-workout drink for muscle recovery. The caffeine found in chocolate dilates the blood vessels, helping them to relax after a workout. Interestingly enough, when carbs and protein are consumed together, muscle tissues repair themselves more quickly than they do when consumed separately!

Hydrating Foods

Radishes, watermelon, bell peppers, spinach, celery, dates and oranges are just a handful of the refreshing foods you can eat to replenish your lost fluids. If you’re tired of downing water bottles (not that you shouldn’t), opt for one of these snacks to feel refreshed after exercising.

Sweet Potatoes

Sweet potatoes are rich in vitamins A and C, both antioxidants that remove free radicals from your body. They lower blood pressure, which is important for athletes to their heart health when participating in sports. They’re high in vitamin and mineral content and contain the levels of potassium, iron, manganese and copper athletes need for healthy muscles.

Oatmeal

Oatmeal is an excellent source of energy carbs for athletes and is high in fiber, helping you feel fuller, longer. It’s 100 percent whole grain, helping to lower your risk of heart disease. If you’re looking to gain weight, oatmeal is a delicious way to help you achieve your goal weight. Be sure to choose steel-cut oats as opposed to instant oats. The instant oats have a higher glycemic index, which will cause your insulin levels to spike, causing you to end up storing the carbs as fat.

Whey Protein

Whey protein contains the essential amino acids. Quickly absorbed by the body, it lacks fat and cholesterol, which makes it an ideal formula for athletes to consume. Whey contains the levels of protein and amino acids necessary to rebuild muscles and protects against muscle breakdown.

Flaxseed, Olive and Coconut Oil

The monounsaturated fats found in olive oil have anti-inflammatory properties, which athletes need when putting so much stress on their bodies. Flaxseed oil contains omega-3s, which is also anti-inflammatory, to help recover quickly with bumps and bruises. It also contains fiber and protein. Coconut oil is filled with medium-chain triglycerides (MCTs), which can help with your endurance during a grueling workout. The MCTs in coconut oil can also help with metabolism and energy from fat.

Cherries

An antioxidant-filled fruit, cherries aid in preventing muscle pain after running. It reduces inflammation, which is what causes such striking pain. Many athletes consume cherry juice as another way to lower exercise-based muscle damage, which can help reduce soreness.

Poor eating habits will eventually lead to poor performance. As you can see from the foods mentioned, athletes benefit most from foods high in protein, vitamins, and fiber to enhance their performance. Whether you’re a recreational or competitive athlete, your body needs the right nutrients to fuel itself during high-intensity activity. These foods provide the restorative, energy-boosting properties necessary to stay healthy while putting your body through exercise or other endurance activities.

Food that helps in biceps muscle building and


Salman Khan Biceps Brachii Exercises Myth, Diet, Nutrition

Salman Khan Biceps Brachii Exercises Myth/Biceps Brachii Exercises that someone showing off their muscles, envisioning the person revealing popping biceps muscles. The muscles termed short head and long head makes up the biceps brachii. The biceps rest on the upper arm, starting their connection to the body on the scapula and running downward and inserting into the forearm, more specifically, the radius bone. You can do certain exercises to train your biceps muscles.

Salman Khan Biceps Brachii Exercises Myth, Diet, Nutrition

Barbell Curls

Barbell biceps curls are an effective exercise to do to build up your biceps. Start with a barbell in both hands, holding it with a supine grip, palms facing out. Keep your feet shoulder-width apart and your knees soft. Slowly curl the barbell up toward your shoulders, hold it there for one second and then slowly bring it back down to the starting position.

Incline Dumbbell Hammer Curl

The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls. Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Incline Inner-Biceps Curl

The incline dumbbell curl is a regular dumbbell curl, only you are now sitting back on an incline. This allows your arm to hang, which stretches out your bicep, making it work harder. To begin the exercise, sit on an incline bench with your feet flat on the floor. Allow each arm to hang by your side and, one at a time, curl the dumbbell up. This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps.

These are awesome to add to your isolation workout because they truly isolate the biceps muscle!

Standing Concentration Dumbbell Curl

Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout.

With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps.

EZ-Bar Curl

A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people, it’s a lot more comfortable on the joints and forearms than a straight barbell!

Wide-Grip Standing Barbell Curl

This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.

You can overload during your workout by using bands, chains, or a partner for forced reps, which you can’t do very well using only a dumbbell.

Zottman Curl

In this movement, you hold a dumbbell in each hand and have a palms-up (supinated) grip on the way up and a palms-down (pronated) grip as you lower the weight, so all of your elbow flexors get hit! Some of your elbow flexors act as supinators as well, so rotating the wrist and forearm during the curl instead of at the bottom will load up that function.

Regular-Grip Barbell Curl

The classic. If you did only this movement in your biceps workout, you would still come out ahead.

Of course, you can play around with your grip width, which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.

Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

Hammer Curl

The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout.

Overhead Cable Curl

This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or alternate between arms!

For an alternative arm workout, check out this article and video for some sleeve-splitting exercises.

Hammer Curls

Hammer curls are a variation of the traditional bicep curl. This exercise is done with a set of dumbbells rather than a barbell. Take a dumbbell in each hand, and standing with your feet shoulder-width apart and knees soft, keep your arms down at your sides and palms facing your sides. Slowly curl the weights up to your shoulders, keeping your palms facing one another, hold for one second and then lower them back down.

Cable Curls

Having access to a cable machine allows you to target your biceps muscles without the use of free weights. Stand in front of the machine, set your desired weight and take a handle or the bar in each hand. Using the same arm motion as a barbell curl, pull the bar from your thighs toward your shoulders, and then slowly return it to the starting position.

Guidelines

The reps and sets you use for these exercises depend on your goals. If you are trying to hypertrophy your biceps muscles, work toward a higher weight with lower repetitions. If you are trying to get toned muscles, work with a lighter weight and higher sets and reps — for example, one to three sets of 10 to 15 repetition

Food that helps in biceps muscle building and


Food Habit to Build up Biceps Muscle of Salman Khan

Load Up on Carbohydrates

Carbs are an athlete’s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities.

Get Enough Protein, But Not Too Much

Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.

  • Know what you need – The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That’s about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That’s about 150 grams of protein for a 200-pound athlete.
  • Favor foods – Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
  • Drink up – Milk is one of the best foods for recovery after an event because it provides a good balance of protein and carbohydrates,” Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event.

Replace Lost Electrolytes

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.

Salmon

This oily fish is packed with lean, muscle-building protein and omega-3 fatty acids, which reduces the inflammation that can happen with continual athletic activity. It is also a natural artery cleanser, helping to prevent heart disease, which can affect even the most active people. Get creative and enjoy salmon in burgers, salads or pasta to get the recommended eight-ounce serving per week.


Beans/Legumes

Vegetarians and meat-eaters alike can get their fill of plant-based protein by eating beans and legumes. Black beans, pinto beans, kidney beans, lima beans… the varieties are endless! You can add them to a salad or cook them into a stew or chili. Unlike meat, beans and legumes don’t have saturated fat and contain fiber, which will help you feel fuller longer.

Pasta

Not all carbs are bad! In fact, they’re an important part of the athlete’s diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the bodywork harder. Straight carbs act as a fuel for the active person. Keep in mind that pasta contains fiber, which can cause gastrointestinal stress, so don’t overdo it before a big event where you’ll be competing or playing. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.

Bananas

Bananas are a low-calorie, excellent source of natural electrolytes, which need to be replaced after a workout or sporting event. They’re also high in potassium, which makes them the perfect post-event snack. Eating one banana will help you regulate your fluid intake (since you’re drinking more water before, after and during physical exertion). It will also protect you from muscle spasms or cramps.

Cruciferous Vegetables

Dark, leafy greens such as spinach and kale, as well as broccoli, cauliflower and Brussel sprouts are rich in antioxidants, vitamins, and minerals to boost your athletic abilities. They also contain high levels of vitamins A, K and B6, and calcium and iron, all of which protect the body against inflammation. Iron also means more oxygen being supplied to working muscles. Kale contains carotenoids and flavonoids, two powerful antioxidants, and fiber, which helps lower cholesterol.

Nuts

Nuts are high in protein and healthy fats, making them a mainstay in athletes’ diets. Eaten with carbs, they help level out your blood sugar and sustain the carbs over a longer period of time, rather than burning them off right away. They’re also easier to digest and don’t upset your stomach. Another plant-based protein, nuts are rich in fiber and antioxidants like vitamin E. The anti-inflammatory nutrients found in nuts makes them great for bone health, which is needed by every athlete. They also lower bad cholesterol, which is good for heart health.

Milk (Even Chocolate Milk!)

Milk is loaded with carbs and protein, which makes it a great post-workout drink for muscle recovery. The caffeine found in chocolate dilates the blood vessels, helping them to relax after a workout. Interestingly enough, when carbs and protein are consumed together, muscle tissues repair themselves more quickly than they do when consumed separately!

Hydrating Foods

Radishes, watermelon, bell peppers, spinach, celery, dates and oranges are just a handful of the refreshing foods you can eat to replenish your lost fluids. If you’re tired of downing water bottles (not that you shouldn’t), opt for one of these snacks to feel refreshed after exercising.

Sweet Potatoes

Sweet potatoes are rich in vitamins A and C, both antioxidants that remove free radicals from your body. They lower blood pressure, which is important for athletes to their heart health when participating in sports. They’re high in vitamin and mineral content and contain the levels of potassium, iron, manganese and copper athletes need for healthy muscles.

Oatmeal

Oatmeal is an excellent source of energy carbs for athletes and is high in fiber, helping you feel fuller, longer. It’s 100 percent whole grain, helping to lower your risk of heart disease. If you’re looking to gain weight, oatmeal is a delicious way to help you achieve your goal weight. Be sure to choose steel-cut oats as opposed to instant oats. The instant oats have a higher glycemic index, which will cause your insulin levels to spike, causing you to end up storing the carbs as fat.

Whey Protein

Whey protein contains the essential amino acids. Quickly absorbed by the body, it lacks fat and cholesterol, which makes it an ideal formula for athletes to consume. Whey contains the levels of protein and amino acids necessary to rebuild muscles and protects against muscle breakdown.

Flaxseed, Olive and Coconut Oil

The monounsaturated fats found in olive oil have anti-inflammatory properties, which athletes need when putting so much stress on their bodies. Flaxseed oil contains omega-3s, which is also anti-inflammatory, to help recover quickly with bumps and bruises. It also contains fiber and protein. Coconut oil is filled with medium-chain triglycerides (MCTs), which can help with your endurance during a grueling workout. The MCTs in coconut oil can also help with metabolism and energy from fat.

Cherries

An antioxidant-filled fruit, cherries aid in preventing muscle pain after running. It reduces inflammation, which is what causes such striking pain. Many athletes consume cherry juice as another way to lower exercise-based muscle damage, which can help reduce soreness.

Poor eating habits will eventually lead to poor performance. As you can see from the foods mentioned, athletes benefit most from foods high in protein, vitamins, and fiber to enhance their performance. Whether you’re a recreational or competitive athlete, your body needs the right nutrients to fuel itself during high-intensity activity. These foods provide the restorative, energy-boosting properties necessary to stay healthy while putting your body through exercise or other endurance activities.

Food that helps in biceps muscle building and


Zarine Khan Forearm Exercises To Reduce Extra Fat

Zarine Khan Forearm Exercises To Reduce Extra Fat/The primary movers of the forearm are the flexors and extensors. Strengthening the muscles of the forearm help with activities of daily living such as lifting bags and other objects. Improving the strength of the forearm may also help decrease the chance of developing carpal tunnel syndrome. Women looking to improve forearm strength can add a few exercises in their strength-training program. Perform all exercises once per week for 12 to 15 repetitions, use lightweight and move slowly and deliberately through each exercise.

Zarine Khan Forearm Exercises To Reduce Extra Fat

Wrist Curls

Wrist curls are easily executed with a 3- to the 5-pound dumbbell. This exercise strengthens the wrist flexors in the forearm. To perform the exercise, sit on a bench or chair and hold a dumbbell in your right arm with your right forearm resting on your right thigh, palm facing up. Allow the dumbbell to roll out of the palm down to the fingers. Raise the dumbbell back up by gripping the dumbbell and pointing the knuckles up as high as possible. Lower the dumbbell and repeat.

Reverse Wrist Curl

The reverse wrist curl strengthens the extensors in the forearm. To execute the exercise, hold a 3- to 5-pound dumbbell in the hand of the working arm. Sit on a chair or bench and grip the dumbbell with an overhand grip, hand facing down toward the floor. Rest the forearm on the thigh and keep your wrist below the knee. Contract the extensors of the arm and raise the dumbbell up by pointing the knuckles up toward the ceiling. Return the knuckles toward the ground and repeat.

Hammer Curls

Hammer curls strengthen the flexors and extensors of the arm as well as the biceps. To execute the exercise, hold a dumbbell in each hand with the palms facing in, and the arms hanging at the side. Curl the arms up by bending the elbows and bring the forearms toward the shoulders. Hold the top position for two seconds then lower the arms back to starting position. This exercise can be performed sitting or standing.

Zarine Khan Forearm Exercises To Reduce Extra Fat


When it comes to arm muscles, the biceps at the front usually get all the attention. Biceps are the glamorous muscles displayed in the classic “show me your muscles” pose, but your triceps make up the bulk of your upper arm size. The triceps are located at the back of your arms and are the secondary muscles involved in pushups, bench presses and other pressing movements. You can isolate your triceps with free weights, or by using different machines at the gym.

Triceps Push-Downs

The push-down station is a staple in most gyms and an effective way to work your triceps. It is basically a cable attached to a weight stack, with a short, straight handle or rope attached to the cable at the top. Grab the handle or rope with an overhand grip and pull it down to about your chest level. Keep your elbows bent and tight to your body. Slowly straighten your arms, moving the handle down to your upper thigh area while flexing your triceps. Bend your arms to the start position and repeat.

Cable Rope Extensions

Cable rope extensions can be performed on the same machine as the triceps push-down. Use the rope attachment on the lower cable of the machine. Turn and face away from the machine and have a training partner hand you the rope attachment. Reach back and hold the ends of the rope behind your head with your palms facing each other. Start with your elbows bent and hold them close to your head, pointing toward the ceiling. While keeping your upper arms still, extend your elbows and pull the rope handles toward the ceiling. Pause for a count of two at the top of the pull, slowly return your hands to the starting position and repeat.

Dip Machine

The dip machine is basically the same as doing a regular dip, only the handles of the machine move instead of your body. Sit in the seat facing out and place your feet flat on the floor. Check to see that the handles are just below your armpits and if they are not, adjust the height of the seat. Grasp the handles and start with your arms bent 90 degrees. Press the handles down, flexing your triceps at the bottom, and then allow the handles to rise back up again.

Hammer Extension Machine

The hammer extension machine resembles a preacher curl machine, but the movement is reversed so you are pushing away instead of pulling in. Adjust the height of the seat so the edge of the padded armrest is just below your armpit. Sit on the seat and place the back of your arms over the pad. Grab onto the handles and straighten your arms down, flexing your triceps


References

Sunny Leones Forearm Exercises To Reduce Extra Fat

Sunny Leones Forearm Exercises To Reduce Extra Fat/The primary movers of the forearm are the flexors and extensors. Strengthening the muscles of the forearm help with activities of daily living such as lifting bags and other objects. Improving the strength of the forearm may also help decrease the chance of developing carpal tunnel syndrome. Women looking to improve forearm strength can add a few exercises in their strength-training program. Perform all exercises once per week for 12 to 15 repetitions, use lightweight and move slowly and deliberately through each exercise.

Sunny Leones Forearm Exercises To Reduce Extra Fat

Wrist Curls

Wrist curls are easily executed with a 3- to the 5-pound dumbbell. This exercise strengthens the wrist flexors in the forearm. To perform the exercise, sit on a bench or chair and hold a dumbbell in your right arm with your right forearm resting on your right thigh, palm facing up. Allow the dumbbell to roll out of the palm down to the fingers. Raise the dumbbell back up by gripping the dumbbell and pointing the knuckles up as high as possible. Lower the dumbbell and repeat.

Reverse Wrist Curl

The reverse wrist curl strengthens the extensors in the forearm. To execute the exercise, hold a 3- to 5-pound dumbbell in the hand of the working arm. Sit on a chair or bench and grip the dumbbell with an overhand grip, hand facing down toward the floor. Rest the forearm on the thigh and keep your wrist below the knee. Contract the extensors of the arm and raise the dumbbell up by pointing the knuckles up toward the ceiling. Return the knuckles toward the ground and repeat.

Hammer Curls

Hammer curls strengthen the flexors and extensors of the arm as well as the biceps. To execute the exercise, hold a dumbbell in each hand with the palms facing in, and the arms hanging at the side. Curl the arms up by bending the elbows and bring the forearms toward the shoulders. Hold the top position for two seconds then lower the arms back to starting position. This exercise can be performed sitting or standing.

Sunny Leones Forearm Exercises To Reduce Extra Fat


When it comes to arm muscles, the biceps at the front usually get all the attention. Biceps are the glamorous muscles displayed in the classic “show me your muscles” pose, but your triceps make up the bulk of your upper arm size. The triceps are located at the back of your arms and are the secondary muscles involved in pushups, bench presses and other pressing movements. You can isolate your triceps with free weights, or by using different machines at the gym.

Triceps Push-Downs

The push-down station is a staple in most gyms and an effective way to work your triceps. It is basically a cable attached to a weight stack, with a short, straight handle or rope attached to the cable at the top. Grab the handle or rope with an overhand grip and pull it down to about your chest level. Keep your elbows bent and tight to your body. Slowly straighten your arms, moving the handle down to your upper thigh area while flexing your triceps. Bend your arms to the start position and repeat.

Cable Rope Extensions

Cable rope extensions can be performed on the same machine as the triceps push-down. Use the rope attachment on the lower cable of the machine. Turn and face away from the machine and have a training partner hand you the rope attachment. Reach back and hold the ends of the rope behind your head with your palms facing each other. Start with your elbows bent and hold them close to your head, pointing toward the ceiling. While keeping your upper arms still, extend your elbows and pull the rope handles toward the ceiling. Pause for a count of two at the top of the pull, slowly return your hands to the starting position and repeat.

Dip Machine

The dip machine is basically the same as doing a regular dip, only the handles of the machine move instead of your body. Sit in the seat facing out and place your feet flat on the floor. Check to see that the handles are just below your armpits and if they are not, adjust the height of the seat. Grasp the handles and start with your arms bent 90 degrees. Press the handles down, flexing your triceps at the bottom, and then allow the handles to rise back up again.

Hammer Extension Machine

The hammer extension machine resembles a preacher curl machine, but the movement is reversed so you are pushing away instead of pulling in. Adjust the height of the seat so the edge of the padded armrest is just below your armpit. Sit on the seat and place the back of your arms over the pad. Grab onto the handles and straighten your arms down, flexing your triceps


References

Payel Sarkar Forearm Exercises To Reduce Extra Fat

Payel Sarkar Forearm Exercises To Reduce Extra Fat/The primary movers of the forearm are the flexors and extensors. Strengthening the muscles of the forearm help with activities of daily living such as lifting bags and other objects. Improving the strength of the forearm may also help decrease the chance of developing carpal tunnel syndrome. Women looking to improve forearm strength can add a few exercises in their strength-training program. Perform all exercises once per week for 12 to 15 repetitions, use lightweight and move slowly and deliberately through each exercise.

Payel Sarkar Forearm Exercises To Reduce Extra Fat

Wrist Curls

Wrist curls are easily executed with a 3- to the 5-pound dumbbell. This exercise strengthens the wrist flexors in the forearm. To perform the exercise, sit on a bench or chair and hold a dumbbell in your right arm with your right forearm resting on your right thigh, palm facing up. Allow the dumbbell to roll out of the palm down to the fingers. Raise the dumbbell back up by gripping the dumbbell and pointing the knuckles up as high as possible. Lower the dumbbell and repeat.

Reverse Wrist Curl

The reverse wrist curl strengthens the extensors in the forearm. To execute the exercise, hold a 3- to 5-pound dumbbell in the hand of the working arm. Sit on a chair or bench and grip the dumbbell with an overhand grip, hand facing down toward the floor. Rest the forearm on the thigh and keep your wrist below the knee. Contract the extensors of the arm and raise the dumbbell up by pointing the knuckles up toward the ceiling. Return the knuckles toward the ground and repeat.

Hammer Curls

Hammer curls strengthen the flexors and extensors of the arm as well as the biceps. To execute the exercise, hold a dumbbell in each hand with the palms facing in, and the arms hanging at the side. Curl the arms up by bending the elbows and bring the forearms toward the shoulders. Hold the top position for two seconds then lower the arms back to starting position. This exercise can be performed sitting or standing.

Payel Sarkar Forearm Exercises To Reduce Extra Fat


When it comes to arm muscles, the biceps at the front usually get all the attention. Biceps are the glamorous muscles displayed in the classic “show me your muscles” pose, but your triceps make up the bulk of your upper arm size. The triceps are located at the back of your arms and are the secondary muscles involved in pushups, bench presses and other pressing movements. You can isolate your triceps with free weights, or by using different machines at the gym.

Triceps Push-Downs

The push-down station is a staple in most gyms and an effective way to work your triceps. It is basically a cable attached to a weight stack, with a short, straight handle or rope attached to the cable at the top. Grab the handle or rope with an overhand grip and pull it down to about your chest level. Keep your elbows bent and tight to your body. Slowly straighten your arms, moving the handle down to your upper thigh area while flexing your triceps. Bend your arms to the start position and repeat.

Cable Rope Extensions

Cable rope extensions can be performed on the same machine as the triceps push-down. Use the rope attachment on the lower cable of the machine. Turn and face away from the machine and have a training partner hand you the rope attachment. Reach back and hold the ends of the rope behind your head with your palms facing each other. Start with your elbows bent and hold them close to your head, pointing toward the ceiling. While keeping your upper arms still, extend your elbows and pull the rope handles toward the ceiling. Pause for a count of two at the top of the pull, slowly return your hands to the starting position and repeat.

Dip Machine

The dip machine is basically the same as doing a regular dip, only the handles of the machine move instead of your body. Sit in the seat facing out and place your feet flat on the floor. Check to see that the handles are just below your armpits and if they are not, adjust the height of the seat. Grasp the handles and start with your arms bent 90 degrees. Press the handles down, flexing your triceps at the bottom, and then allow the handles to rise back up again.

Hammer Extension Machine

The hammer extension machine resembles a preacher curl machine, but the movement is reversed so you are pushing away instead of pulling in. Adjust the height of the seat so the edge of the padded armrest is just below your armpit. Sit on the seat and place the back of your arms over the pad. Grab onto the handles and straighten your arms down, flexing your triceps


References

Mimi Chakraborty Forearm Exercises To Reduce Extra Fat

Mimi Chakraborty Forearm Exercises To Reduce Extra Fat/The primary movers of the forearm are the flexors and extensors. Strengthening the muscles of the forearm help with activities of daily living such as lifting bags and other objects. Improving the strength of the forearm may also help decrease the chance of developing carpal tunnel syndrome. Women looking to improve forearm strength can add a few exercises in their strength-training program. Perform all exercises once per week for 12 to 15 repetitions, use lightweight and move slowly and deliberately through each exercise.

Mimi Chakraborty Forearm Exercises To Reduce Extra Fat

Wrist Curls

Wrist curls are easily executed with a 3- to the 5-pound dumbbell. This exercise strengthens the wrist flexors in the forearm. To perform the exercise, sit on a bench or chair and hold a dumbbell in your right arm with your right forearm resting on your right thigh, palm facing up. Allow the dumbbell to roll out of the palm down to the fingers. Raise the dumbbell back up by gripping the dumbbell and pointing the knuckles up as high as possible. Lower the dumbbell and repeat.

Reverse Wrist Curl

The reverse wrist curl strengthens the extensors in the forearm. To execute the exercise, hold a 3- to 5-pound dumbbell in the hand of the working arm. Sit on a chair or bench and grip the dumbbell with an overhand grip, hand facing down toward the floor. Rest the forearm on the thigh and keep your wrist below the knee. Contract the extensors of the arm and raise the dumbbell up by pointing the knuckles up toward the ceiling. Return the knuckles toward the ground and repeat.

Hammer Curls

Hammer curls strengthen the flexors and extensors of the arm as well as the biceps. To execute the exercise, hold a dumbbell in each hand with the palms facing in, and the arms hanging at the side. Curl the arms up by bending the elbows and bring the forearms toward the shoulders. Hold the top position for two seconds then lower the arms back to starting position. This exercise can be performed sitting or standing.

Mimi Chakraborty Forearm Exercises To Reduce Extra Fat


When it comes to arm muscles, the biceps at the front usually get all the attention. Biceps are the glamorous muscles displayed in the classic “show me your muscles” pose, but your triceps make up the bulk of your upper arm size. The triceps are located at the back of your arms and are the secondary muscles involved in pushups, bench presses and other pressing movements. You can isolate your triceps with free weights, or by using different machines at the gym.

Triceps Push-Downs

The push-down station is a staple in most gyms and an effective way to work your triceps. It is basically a cable attached to a weight stack, with a short, straight handle or rope attached to the cable at the top. Grab the handle or rope with an overhand grip and pull it down to about your chest level. Keep your elbows bent and tight to your body. Slowly straighten your arms, moving the handle down to your upper thigh area while flexing your triceps. Bend your arms to the start position and repeat.

Cable Rope Extensions

Cable rope extensions can be performed on the same machine as the triceps push-down. Use the rope attachment on the lower cable of the machine. Turn and face away from the machine and have a training partner hand you the rope attachment. Reach back and hold the ends of the rope behind your head with your palms facing each other. Start with your elbows bent and hold them close to your head, pointing toward the ceiling. While keeping your upper arms still, extend your elbows and pull the rope handles toward the ceiling. Pause for a count of two at the top of the pull, slowly return your hands to the starting position and repeat.

Dip Machine

The dip machine is basically the same as doing a regular dip, only the handles of the machine move instead of your body. Sit in the seat facing out and place your feet flat on the floor. Check to see that the handles are just below your armpits and if they are not, adjust the height of the seat. Grasp the handles and start with your arms bent 90 degrees. Press the handles down, flexing your triceps at the bottom, and then allow the handles to rise back up again.

Hammer Extension Machine

The hammer extension machine resembles a preacher curl machine, but the movement is reversed so you are pushing away instead of pulling in. Adjust the height of the seat so the edge of the padded armrest is just below your armpit. Sit on the seat and place the back of your arms over the pad. Grab onto the handles and straighten your arms down, flexing your triceps


References

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