GAIN SOLID ARMS WITH THESE WORKOUTS

With so many muscles to improve on weapons, it is not surprising that so many people are looking for those perfect muscle building workouts. Many people want exercises that hit the triceps because they want to leave any gross muscle group.

Everyone wants to have the perfect weapons and as such, affected both gyms and workout their biceps, again and again, without even thinking twice about the important role that the triceps play in the construction of these well toned arms.For those who want to exercise triceps, here are 4 workouts that will help you get the best possible results.

Close grip bench presses are a very effective way to not only build muscle mass, but to target the triceps in the process. The biggest problem about doing this workout is when you do not have strong enough wrists to perform the workouts. If this is your case, make sure you start with a lighter weight and make use of bracelets to prevent possible injury.

The French press is another good try. If you lie on your back on the bench, begin by setting the bar at a normal lying position, but rather than return it to the chest, keep your elbows and slowly lower the bar of our brow and return to the position departure.

Then you have the triceps kickbacks. Hold a dumbbell in one hand and support you with each other. Start with your arms folded position, and then lift the dumbbells back until fully deployed before returning to the start position.

Finally, you head sitting triceps extension. Chances are that your gym may have a machine that you can use, but do not use it back, but do it with free weights for maximum results.

BEST EXERCISES FOR TRICEPS

Here is a selection of the most effective exercises for the triceps muscle . careful to choose your exercises when putting together your bodybuilding program, consider using at least one year for the long portion and one for the vastus lateralis , so to work the triceps in full.

TRICEPS EXTENSIONS WITH DUMBBELL

This is the best exercise to focus on the long portion, stretching the triceps. The problem is that this exercise can produce a very large stress on the triceps and elbow, precisely because of this stretch, which can be too much for some. Moreover, it does not lift too heavy, which can be annoying to develop mass triceps. Indeed, a good exercise is to afford an important stretch + a heavyweight. To remedy this, you can do equivalent movement while lying: the triceps bar at the front .

TRICEPS BAR AT THE FRONT

Here we accentuates the effect of resistance exercise on the long portion, while having a slightly smaller, so less risk to the tendons and the opportunity to raise much heavier stretch!

Note that there several variations of this exercise: with bulging triceps bar with dumbbells ... In any case, and whatever the variant you choose to use, remember to make many warm-up sets for these exercises with weights very light and medium and very long runs. This is the only solution to protect your tendons.

CABLE PULL DOWN

For the vastus lateralis, a year to the pulley is required. bodybuilding exercise to better isolate the portion of the triceps is the movement of triceps extensions to the pulley engages supination :

Note: here the movie is taken pronation.
This exercise is quite traumatic for the elbow and does not have much strength. You will have to do it with a light weight. A good alternative is to make the rope, neutral grip, or overhand grip, but by a strong contraction of the triceps focusing on the vastus lateralis.

TRICEPS DIPS

The dips are one of the best exercises for the chest , but also for triceps . They do not focus on a particular portion, but help develop the whole mass of the triceps . This is a basic exercise for this muscle.
Dips

Note that if you do not have enough strength to make dips, or want to locate more stress on the triceps, pectorals without intervention, you can use dips between two benches , also called "  reverse dips  ". The reverses dips are one of the best exercises for triceps , because it is the only one that uses the length / tension relationship of the muscle . It is therefore the most likely to develop big triceps .

BEST EXERCISES FOR BICEPS

Here, according to users, the 4 best exercises to strengthen the biceps . Note that for this classification, we removed the exercises that had only one or two notes, so as not to skew the results.

1.BICEPS CURLS

Other names of this exercise for the biceps muscle: 
- Flexion of the right arm bar supination 
- Flexion of forearm to the right bar, hands in supination 
- Barbell Curl

2. CURL AND ROTATION

It performs all the functions of the biceps, and muscles of the biceps and forearms.

Other names of this exercise for the biceps muscle: 
- Bent arms with wrist rotation 
- Curl departure hammer grip 
- Flexor dumbell curl

3.INCLINED DUMBBELL CURLS

It makes it a very good stretch of biceps.

Other names of this exercise for the biceps muscle:
- Curl inclined arm with dumbbell
- Curl inclined
- Incline dumbbell bicep curl

4.STANDING HAMMER CURLS

The best exercise for muscle brachioradialis (brachioradialis), a muscle that increases the size of forearm and biceps.

You can also find this movement under the names:
- Flexion forearms with dumbbells held in jack hammer
- neutral grip Curl
- Standing hammer curl

These are the some of the most used exercises for biceps people like others too but that totally depends on the workout routines of he individual. 

TOP 10 GIFTS FOR SPORTS

What are you looking to purchase your favorite sport? Here are ten gift ideas related to physical activity.

1. A gym bag

The drive bags are more varied and more importantly, more and more beautiful . Several brands have begun to create models of sports bags that can be used for something else. For example, Lululemon bags are so beautiful they are used not only to get to the gym, but as everyday bag as handbag and as a travel bag .

2 .  Workout clothes

To provide sportswear or sneakers as a gift, it must consider the type of training your favorite sportsman and the level of practice. That said, you can also rely on your intuition. Often know the size and favorite colors of the person you give the gift buying enough to succeed successfully.

3 . A map Itunes

Music is something that helps a lot of motivation. To provide a sporting opportunity to add new songs to vary his training guarantees success. In his own way and according to his tastes , he may well change his " playlist ". With the same card , it will also be able to download the best applications to maximize his training

4. A workout

Your favorite sport or not a member of a fitness center , you can offer him a session with a trainer. If subscribed to a fitness center , it is best to go through the gym to make an appointment . If it is not , you can find a coach who moves home surfing the web. Make sure the personal trainer you select is formed. For a sure , ask your relatives if they can recommend someone .

5.The yoga mat and bottle 

Two athletes are essential for the yoga mat and water bottle .

When buying a yoga mat , stack size is the most important element to consider . The length of the carpet should match the size of the person you buy it and the width should be at least a few inches taller than shoulder width thereof . As for comfort , it must be thick enough to absorb the weight of the body when sitting or on hands and knees.

On the gourd, you want to buy one that is pretty , yes, but that holds water well ( drip ) and which carries well . You want it as light , solid, washable cap , which does not add taste to the water and leaves no smell post use. If possible, choose one without Bisphenol A (BPA) as the BPA found in food containers such as baby bottles and water bottles are known to be carcinogenic.

And do not worry about asking if your favorite sport already has one of these two items. Water bottles and carpets wear out relatively quickly , so it will be him immediately or later !

6 . Sport headphones

For an athlete , it is essential that the headphones hold up well in the ears to allow him great freedom of movement without them falling . Of course , you need a good sound reproduction since music helps motivation , not to mention headphones sweat resistant and weatherproof .

7.Accessorize any kind 

Side drive accessories , the possibilities are endless! In those a little less expensive , there are socks, rubber bands and hair bands , caps, toques and scarves. There are also leggings and legging , very trendy this season, and sports glasses .

8. A massage

A massage is a great gift for a very physically active person who often pushes the limits of his body. More than a moment of relaxation, massage helps to prevent disease , improve health, in addition to decreasing the level of stress.

9. Gadgets and perks

There are sports watches and bracelets of any kind that say a lot about what happens in the body during training (which vary in price depending on the brand and the features offered ) . There are also products that can be inserted in sports bags or inside shoes to prevent unpleasant odors drive post . And finally , perfumes , moisturizers , soaps , deodorants , towels, short, everything an athlete might need before and after workout

10. The sports package

A sports package is a beautiful gift to give to a sport because it allows him to finish his session formatting beauty. This kit allows him to have everything he needed to shower at hand, without having to delve into his gym bag to find them.

Here are some gift ideas for the loved ones around you who are athletes! And you .

TOP 5 SHOES FOR CROSS TRAINING

A regular gym shoe or trainer can be useful but if you are serious and want to pick heavy weight and wanna get jacked you need special shoes which can support that amount of weight and can help increase the grip and manage that kind of weight for you.

Here is our list of Top 5 cross trainers

1.NEW BALANCE MINIMUS 20V3

It is not actually a weight lifting shoe but it can be very helpful while lifting heavy weights. It weighs only 6.5 ounces and its welded seams will help prevent chafing so it can be worn without socks plus it is odor resistant so it is the best choice for cross training.

2.MERRELL HAMMER GLOVE

It has a zero mm drop from heal to toe so it would give you a perfect stance closer to the ground. The upper mesh is breathable so it help to fight against foot order.

3.PUMA BIO WEB ELITE

If you are planning to do endurance training with Cross fit then this shoe should be on your list. It has a flexible heel wrap which helps you lifting weight by providing support. It is also designed for road running.

4.INOV 8 F-LITE 232

You need this kind of a shoe for olympic lifts. Its a zero drop shoe means its is closer to the ground and has a wide toe box. On the outer sole rubber prevents the shoe from slipping giving you complete support till the end of workout.

5.ADIDAS POWER LIFTING TRAINER

  If you are constantly challenging yourself and lifting up more and more weight the n this is the right trainer       for you. It has a hook and loop strap that will keep your foot secure till the last rep. It has a solid  weight distribution plate for better balance control.

BETTER WAY TO CARDIO

Don't just stick to tred mill or the bicycle. There are a lot of better ways to to cardio. In this article we will reveal some of the most effective of them.

1. JUMPING JACKS

2.MOUNTAIN CLIMBERS

3.SKATER JUMPS

4.BREAK DANCERS

5.CHOPS

 

FITNESS QUOTES