get more best games here car games............................................ 3d games action games adventure games all games arcade game arcade games barbie games best games bike games bowling games car game car games children games computer games cool games cool online games driving games fighting games free car games free card games free computer games free game free game online free games free games to play free internet games free kids games free online game free online games free online games to play free puzzle games free racing games free shooting games fun free games fun games fun games to play fun online games game game free game online free game play game sites game websites games games for free games for girls games for kids games free games games games gratis games online games online play games play games to play games to play online girl games girls games good games hidden object games horse games internet games kid games kids free games kids game kids games mahjong games mario games more games online car games online game online games online games to play online multiplayer games online racing games online shooting games pacman games pc games play free games play free online games play game play game online play games play games online play online game play online games play online games free pokemon games pool games puzzle games racing game racing games shooting games spiderman games spongebob games sport games sports games strategy games top games video games war games web games ...........................................
Tuesday, 31 May 2016
Monday, 17 December 2012
Incline concentration curls.
This exercise will hit the inner head of the biceps.
You will need a bench and a dumbbell to do these curls. Lay on a bench on your back and raise the bench to a 45 degree angle. With the dumbbells in hand, keep your arms at your side and your palms facing inward. Your elbows should be kept in as well. Curl the dumbbell to your shoulder, rotate your wrist so that your palm is facing the ceiling. As you lower the first arm, begin raising the other arm. These can also be done at the same time, using both arms at once.
Don't forget to stretch the biceps at the bottom of every movement and squeeze the muscle at the top, I have said it before and I will say it again this really is key to getting the most out of any exercise.
EZ Bar Reverse Curls
This exercise will hit the outer head of the biceps.
Stand with your feet slightly apart and holding an EZ bar. Make sure your elbows are tucked in at your sides and your palms are facing downward. With this curl, you can use a shoulder width grip or a close grip. There is also the option of changing it up periodically. Curl the EZ bar to your shoulders and then uncurl.
Close Grip Chin Ups
This will hit the outer head of the biceps, if you take a wide grip or a grip at shoulders width it will hit the inner head of the biceps.
Chin ups though simple are extremely effective in building larger, stronger, more defined biceps also probably in my opinion one of the best back exercises as well.. You are lifting your own body weight and additional weights can be added to your body if you are already able to lift your own body weight. Start at a chip up bar that can be reached easily. Place your hands close together, with your palms face upward. Make sure your hands are on either side of your chin. Keep your head straight and facing forward. Make sure your elbows point downward and pull yourself up to your chin. Make sure your chin goes over the bar.
Dumbbell Concentration Curls
This exercise gives the biceps a peak.
These curls are specifically for the biceps. Using a dumbbell sit down, bent over, with your legs shoulder width apart. Your knees should be bent as well. Starting with your right arm, pick the dumbbell up and place your elbow against the inside of your knee. Make sure your arm stays straight and your palm is facing the opposite leg. Curl your arm up until it is mid-chest, almost to your shoulder. Uncurl your arm back to straight again. Repeat with the other arm.
Once you have mastered this exercise try doing it standing bent over and having you arm unsupported by your inner leg, this really hits the peak of the biceps.
Also try this exercise with a barbell, in a standing position bend over and curl the barbell up to your head, try to lift your elbows a little at the top of the movement as this will let you squeeze the muscle better.
Barbell Bicep Curls
This exercise gives the biceps an overall workout and mass.
Another simple curl that is easy to do, but produces great results. Stand with feet shoulder width apart. Pick up the barbell with your palms facing away from your body. Make sure your elbows stay tucked into your sides and lift the barbell until it is at shoulder height.
Once again lift your elbow up slightly to squeeze the biceps at the top of the movement. Uncurl your arms until they are straight in front of you again.
to see more