conseils-sculpt-exercice-bras-de-fer-4-exercices

ARMS OF STEEL IN 4 EXERCISES

Toning your arms means increasing their size and working on their appearance, making them show. To progress, follow this muscle training programme and increase your arm circumference. Always choose a weight that you can hold during the 3 series of each exercise.

 

Biceps with bars

conseils-sculpt-exercice-bras-de-fer-4-exercices-1

  • Targeted muscles: Biceps.

 

  • Performing the exercise: stand up, with your feet slightly turned out, and about a shoulder width apart. With your arms straight, hold the bar in front of your thighs. Palms facing upwards. Slowly lift the bar, flexing your elbows (keeping them against your body). Lower it, controlling the descent and return to the original position without fully expending your arms. Repeat the movement.

 

  • Breathing: breathe in when in low position and lift the bar towards you.

 

  • Safety advice: when lifting the bar, keep your elbows against the body. Your hands must stay in line with the forearms during the exercise. Keep your back as straight as possible.

 

  • Repetitions: 3 times 12 to 15 repetitions with 30 seconds recuperation.

 

Extensions behind the head

conseils-sculpt-exercice-bras-de-fer-4-exercices

  • Targeted muscles: triceps.

 

  • Performing exercise: sitting on a bench, hold a dumbbell in one hand (hammer grip), with your arm extended over your head. Slowly lower the dumbbell behind your head as low as possible, keeping your elbow vertical (doesn't change place). Only the forearm should move during this exercise. Lift your arm without fully extending it to keep the triceps contracted and prevent injury. Repeat the movement.

 

  • Breathing: breathe out as you lift the dumbbell. Breathe in when you lower the dumbbell.

 

  • Safety advice: keep your body straight, your feet flat and tense your abdominal muscles at each repetition. Keep maximum control of the dumbbell when you lower it to not hit your neck with the dumbbell.

 

  • Repetitions: 3 times 12 to 15 repetitions with 30 seconds recuperation.

 

Press ups on a step

conseils-sculpt-exercice-bras-de-fer-4-exercices

  • Targeted muscles: pectorals and triceps

 

  • Performing exercise: hands flat on the floor, the width of the shoulders apart, fingers spread out and facing forwards. Feet together, on the step. Tense your muscles and lift your body, extending your arms. The body should stay aligned, with your head in line with your back. Lower your body to the floor by bending your elbows and return to the initial position, extending your arms. Repeat the movement.

 

  • Breathing: breathe in when you lower your body. Breathe out at the end of the lift.

 

  • Safety advice: keep your body straight, tense your abdominal muscles throughout the exercise. Lock your elbows, control the movement to slow down when lowering your body, do not over-extend elbows.

 

  • Repetitions: 3 times 12 to 15 repetitions with 30 seconds recuperation.

 

Triceps on the step

  • Targeted muscles: triceps

 

  • Performing exercise: sitting on the step, with your hands a shoulder width apart, move your feet forwards keeping your chest straight (hips under the shoulders). The further your feet are away from the step, the heavier your body will feel. Slowly lower your hip towards the ground, bending your elbows and push on your arms to return to your original position.

 

  • Breathing: breathe in when you lower your body. Breathe out when pushing up.

 

  • Safety advice: don't fully extend elbows, keep your back aligned, abs tight and shoulders low.

 

  • Repetitions: 3 times 12 to 15 repetitions with 30 seconds recuperation.

     

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BODYBUILDING

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