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The first exercise is the basic bicep curl. With this exercise you hold a free weight in your hand, start with your hand down beside you and slowly bring the weight up to your bicep by bending your elbow. Repeat this for eight to 15 repetitions for two to three sets. McDonald says it makes no difference, for this exercise, whether one is standing or sitting. However, the key to this movement is to not give your bicep a break during the set. When bringing your arm back down to your side, do not lock the elbows. Instead, squeeze your arm back up before it rests to your side. If you choose to alternate, as soon as one arm comes down, the other should begin to rise. An alternative to weights is the exercise tube. With the tube, the variation is not in the weight one lifts but in the resistance one has to work against. Beginners should start off seated. Place the tube underneath your feet, hold on to the handles with your palm side facing up, and slowly lift and lower your arms while keeping your elbows close to your side. If this is too easy, try shifting your feet further apart. If this is still too easy, stand up and do the same move, and continue to shift your feet until there is enough resistance that you are working hard for the curl. A bit of a warning here: it feels slightly different working out with the tube. I had to concentrate on my form and movement a lot more because it was easy to shift around with the tube. McDonald says it is a good idea to alternate using the tube and free weights so that your body is challenged by both exercises. I asked McDonald how one could achieve a definition at the top of the arm. For this he suggested some shoulder exercises. For the shoulders, McDonald made me lift the weights to up my head until they could touch and then slowly bring them down to form a 90-degree angle with my elbow. McDonald says there's a tendency to bring the arms further down, but this could hurt your shoulders. Check out some exercise tips for these body parts: Get your abs fit for summer Hamstrings, buns and thighs, Oh My! Don't forget about your chest Watch your back
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