Monday, October 1, 2012

Mark arm muscles: triceps and biceps

Are Looking for exercises to do at home or in the gym, and get the muscles of the arms well marked, you came to the right place because in this post you will learn to make the arms of the best.

 

Dialing arms: Exercises to mark and define arms

Here you will find what you're looking for, and mark exercises to get the muscles of the arms, the best workouts to do at home or in the gym.

Routines to mark biceps and triceps

You must remember that to have strong arms and muscles with large and well marked must work both biceps and triceps, but you should focus more on the triceps.

Work and mark alternating biceps using dumbbells

To work the muscles of the arms and mark alternating biceps using dumbbells, we will do as follows.
You'll be standing, and will realize a dumbbell exercise with arms close to the horn and holding a dumbbell in each hand, lift up the hands and arm reach up completely, with one hand and then the other. With this exercise you will get very good results. So as you can see in the picture. You can start with two routines of 30 reps for each arm with dumbbells or weights of 5 or 10 pounds, and gradually increase the repetitions each week.

Work and mark the biceps doing push
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The well-known "lizards" exercise is excellent for mark the muscles of the arms, with 3 routines of 30 repetitions per day, it will be enough.
Regular exercise to mark the triceps
Closed grip bench press
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The bench press is great for working the triceps. It can be done in an inclined, flat or make variations of declination or inclination of between 10 and 25 degrees.
   
The exercise is performed inhaling deeply and hold their breath for you lower the bar to your chest. When you lift the bar breathes. You start with two routines of 10 repetitions. By ninún reason you lift the elbows during the rise and fall, the arms should be separated by thirteen (13) inches apart. You should start with the lowest weight and go slowly increased.

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