We all have our Leg Days and Arm Days at the gym. The normal conception is that on a particular day, we work upon that specific body part only. But is that enough?
To be precise, our arms constitute two main muscle groups- biceps and triceps. Since you want to build your arms, you need to cover every aspect of arm muscle gains.
Learn the Anatomy of Arms
The muscles in the front part of the upper arm are called biceps. They are engaged through a motion known as elbow flexion. This is done by bending the elbow; thus, decreasing the angle between the upper arm and forearm.
The triceps are divided into three parts. The back of the upper arms constitutes the triceps. This section of the arm is worked upon by performing elbow extension which is the opposite of flexion. In simpler words, triceps are worked up with straightened arms.
Now you know that in order to get toned arms, you need to work in two different ways.
Decide the Right Exercises
After studying the anatomy of arms, you are sufficiently physical literate. We believe that with a little bit of extra knowledge, you can choose the right exercises but in case you need some assistance, here is a list of exercises that you can perform to tone your arms and give them a better shape:
- Barbell curls
- Triceps Kickbacks
- Dumbbell incline curls
- Triceps pushdowns
- Twist curls
There are many bodybuilding tips which can make your bodybuilding program interesting and enjoyable. Look out for such bodybuilding workouts in our other blogs.
Work Upon Your Entire Body
Secret Tip: Heavy lifting for arms boosts growth hormone and testosterone levels in the body. This increase helps you build and shape muscles throughout your whole body.
Therefore, you must make certain that you make the most out of this time and work upon your overall bodybuilding. To maximize the effect, work upon the muscles and multiple joints at the same time.
Include the following exercises in your workout routine:
- Bench press
- Military press
- Back rows
Give Rest to Your Arms
Agreed, that in order to build arms, they are needed to be worked upon a lot. But if you keep on pressurizing your arms and hands without giving them rest, it might result in serious injury or muscle rupture.
The best way to work your arms is by doing it on alternate days. The break will give your muscles time to heal and gain strength. However, if you feel immense soreness or fatigue, take one more day off from arms. Your bodybuilding workout plan should be both intense and relaxing. With the right plan and healthy bodybuilding foods, you can achieve your desired results sooner than expected.
Muscle Building Workouts for Women
Women contain lesser fat in the upper back and shoulder region than in the rest of the body. Therefore, it is easier to learn how to gain muscle mass fast in females.
Perform the following exercises and take the right muscle building supplements to get toned arms:
- Reverse fly
- Biceps curl
- Dumbbell cross jab
- Triceps extension
Muscle Gain Workouts for Men
Men need big and bulky arms. If you want to know how to build muscle fast with the correct exercises and muscle building food supplements, perform the following workout routine:
- Inclined bicep curls
- Javelin press
- Tate press
- Barbell bicep curls
- Dumbbell alternate curls
Sporting Together Is Healthy for Your Relationship!
Do you know that Sporting Together is Healthy for your Relationship! Couples who train and work out together have a stronger bond and understanding.
By Exercising Together, You Improve Your Relationship and Your Health
For many people, sports are crammed somewhere in between all daily worries. An hour to the fitness club after your working day, or when you are free. Maybe at lunchtime. It often feels mandatory, because you also have little time for the home front. Going out for dinner, on the road together, or exercising? If you want to do something together, then the trip is often chosen. Because, you do that sporting moment on your own, at least: without your partner.
5 Reasons Why Working Out Together is Beneficial to Your Relationship – Why would you not turn that exercise into a joint activity?
By exercising together, you can –
Get More Pleasure in Your Relationship
Research has shown that partners feel more satisfied with their relationship after a joint challenge or activity. Feelings of love for their partner reappear. Exercising stimulates positive feelings. Training together has a positive effect on your relationship.
Sporting Together is Healthy for Your Relationship
You Both Get More Energy from It
It is well known that being encouraged while doing a physically strenuous activity promotes your performance. Even if you easily run 5 kilometres fast, taking your partner with you will increase the energy level of both of you.
Make Your Partner Fall in Love with You
Exercise causes the same symptoms as when you get excited: sweaty hands, an accelerated heartbeat, out of breath. Surprisingly enough – as a study has shown – people can easily confuse physical fatigue and romantic feelings for each other. Take advantage of this phenomenon by working together with your partner in sweat.
Achieve Your Fitness Goals Better
If you as a couple are concerned about each other’s fitness, then it is easier to achieve your sports goals. A recent study has shown that when in a relationship one person does more sport and can share his or her experiences and ideas with the partner, the fitness goals are better achieved. The ups and downs of the gym, your thoughts during a strenuous bike ride or the nice feeling after a yoga class: share this with each other.
Strengthen Your Bond (Even More)
When you exercise together, you will automatically adjust to each other’s rhythm. This non-verbal matching and adapting your behaviour to each other, plays an important role in your relationship. It provides a stronger, emotional connection. And that benefits your relationship!
Sporting together not only improves your health but also your relationship.
High-Intensity Interval Training
What is this High-Intensity Interval Training everyone is talking about? The weight loss and bodybuilding training is ideal for the body. Find out more here.
What is HIIT? What are the advantages?
You may have heard of it or perhaps not at all. But High-Intensity Interval Training courses are more popular than ever. And is even on the No. 1 of the 2019 Worldwide Survey of Fitness Trends list.
In the US it is a little less popular as compared to other forms, but I am sure this will change soon. Many gyms and personal trainers already offer lessons through this principle. And this is certainly not for nothing! If you want to know more about HIIT, read on soon …….
What is HIIT?
HIIT is an abbreviation for a specific training method called High-Intensity Interval Training. At HIIT Workouts, we ensure that we increase the heart rate in a predetermined time limit in combination with a number of sets and exercises. It is also important that you fully and fully perform each exercise. And you take a break after every exercise or combination of exercises. So that the heart rate is lowered again.
This process, quickly increasing the heart rate during the training period and decreasing it again during a rest period. In combination with an x number of repetitions, the HIIT training method has become.
Ok, What Is the Benefits of HIIT Workouts?
Because you will increase your heart rate several times in succession and then lower it again during the rest period. So, your body uses more energy this way. This compared to, for example, jogging.
Jogging is a fairly monotonous exercise/training. Because you ensure that your body keeps running at one pace. So, the heartbeat also stays calmer until you reach your final goal. And don’t get me wrong. For all joggers, keep going on the road because jogging has other benefits.
Because this type of training is quite monotonous and you do not accelerate or lower the heart rate. You will definitely burn calories. But considerably less than that, for example, you suddenly start sprinting 100 meters while jogging. You then start jogging again as long as your heart rate is fairly regular again. To then sprint again for 100 meters. Do this just as long as you can, or work your way up until, for example, you have run your final goal the 5 km.
Check: You Now Have Your First HIIT Workout!
Do you want to finish your 5 km faster as a jogger? Then do the above for a few weeks. And then consider when you will walk 5 km again or if you have become a few seconds faster. Good luck!
As you understand it is therefore important with Hig Intensity Interval Training, that you will increase your heart rate in a short period and lower it again during the rest period. Which means that you use more energy in this way than with other training sessions. And so more calories burned.
HIIT is Super Effective to Burn Fat Faster
See this is why HIIT is also so popular and is number 1 in the Worldwide Survey of Fitness Trends of 2018. You will burn fat faster than ever and also in a shorter training period.
What’s more? Well, there s another fantastic advantage. You can shorten your training time. Suppose you are on the treadmill for an hour every week. Then you can shorten this with HIIT to around 20 to 30 minutes. And you burn about the same in calories. This is because you go full throttle a few times instead of at one pace as you did before. Simply put, you can’t hold this for longer than 20 to 30 minutes.
Which Exercise Then Fits Best with This Type of Training?
You will understand that when you go with a deadlift or bench press full in weight, you will go super-fast and fast (as the HIIT method proclaims). You will be injured in no time. And above all, you need a very long rest period to be able to train again.
A HIIT Workout is definitely not Strength training. Both are totally opposed to each other. But you can certainly also start doing HIIT Workouts with lighter weights.
So HIIT Workouts mainly use exercises where you perform cardiovascular exercises. Think of jumping, high knees jumping rope, etc. etc.
Many Bodyweight exercises such as in the Bootcamp Training are performed. Can certainly be used in a HIIT Workout. Think of jump squats, push-ups, jumping jacks, etc. etc.
But even with light weights, you can perform a HIIT Workout well. Note that you should not start this type of training when you are a true beginner. This is also a disadvantage of High-Intensity Interval Training. If you are just starting to exercise, do not do a HIIT Workout. First go for a workout at your level, if this goes well. Then go and start with HIIT.
Easiest Bodybuilding Exercises
If you want to build a strong and sturdy body, check out the easiest bodybuilding exercises for men and women here. They are easy and effective.
Have you ever thought what skills and qualities are essential for bodybuilding?
Well, becoming muscular and strong is not an impossible goal anymore. We present the easiest bodybuilding exercises for men and women in this article. If you perform these exercises along with having a good bodybuilding diet, you can achieve your fitness goals in a very quick time.
Squats are one of the basic exercises to strengthen your body. They have different difficulty levels. So, you can always start from the simple to complex.
How to do?
- Stand with your feet at shoulder-width distance.
- Straighten your arms in the front.
- Push your butts back.
- Squat as low as possible for you.
- Stay in the position for a moment.
- Come back to the starting position.
Crunches are one of the easiest bodybuilding exercises for men and women. They tone your body and help develop core strength.
How to do?
- Lie on a carpet or mat.
- Bend your knees till your feet are flat on floor.
- Cross your arms in front of the chest.
- Use your abdominal muscles to lift your shoulders upwards.
- Reach the peak and come back slowly.
- Do not try to lift your full body off the surface.
- Exhale while rising and inhale while coming down.
If you want to work on your shoulders, chest, core, and triceps, push-up is a complete exercise for you. You can be your own trainer if you master the art of doing push-ups the right way.
How to do?
- Place your hands just 2-3 inches wider your shoulder-width.
- Lower your body till your chest touches the floor.
- Raise your body upwards by tensing your abs and glutes.
- If you can’t do push-ups with straight legs, modify it by keeping your knees bent.
Definitely the best exercise for weight loss and bodybuilding. In fact, everyone must go for a run every day even if they don’t want to lose weight or build muscles.
Running is the best cardio exercise. Along with doing the best bodybuilding exercises for arms and thighs, you must make sure that you run regularly too.
Running is good for weight reduction if you eat the right diet for weight loss too.
How to do?
Begin with brisk walking and jogging. Increase your duration gradually.
Along with performing all these easiest bodybuilding exercises for men and women, eat good protein food and lead an active lifestyle.
Make your that you have a sound sleeping pattern too because the benefits of sleep for fitness are too high.