THE SECRET OF A UNIQUE MOVEMENT IN FORMING GROOVES BICEP #1

Hello bodybuilding mania to start practicing the muscles by means of lifting the iron, it may just be bodybuilding mania trying to raise the bicep/upper arm muscles not!, because it is this section is the most visible part of the comparison section the other body, therefore you are more focused on raising bicep exercises so that your arm muscles doesn't look small. Have a large upper arm muscles makes you feel more confident. Maybe from here is you will find a unique routine movement to form the upper arm muscles, which can be achieved in a short time.

Forget genetic problems!

It is true, if a certain number of factors to determine how the results of our exercise program in the end. One is a genetic factor, it really plays a major role in the results of the exercise on our bodies. Other factors which play a role in the success of the exercise are as follows; Age, nutrition or nutrition that is contained in the body, the body's Biochemistry, discipline, dedication, the experience of exercise, exercise intensity, thought that focuses on goals, consistency, variety and others. Don't be too long thinking of those factors, it does need to know to support our practice, but most important is how to control your workout and how konsistenkah you perform an exercise program that has been created. Forget the matter of genetic factors as obstacles in practice, to keep focused on his training program.

Because the body has not been used to the burden of the weightlifting exercises, most people will experience enlargement of muscle fast enough on the initial stages of exercise. However, the more you practice and experienced in weightlifting exercises, your body will slowly experience enlargement of the muscle that is slower because the body begins to fight or resistant movements performed due to the already familiar. In the end, the arms are easy to get the muscle that fast in the early stages of exercise will take time and hard work to continue to get the desired results.

When starting the practice, usually we do not yet know much about form, techniques, principles of nature. All is just words and not a reference. You will practice and what happened, there was. It's just as easy as it could be. No need to think or analyze. Just practicing and enlarged. However, it is not as easy as that. You have to be creative to practice raising muscle and increase strength. The solution I will give will remind or give a little overview to you as the initial stages in practicing weightlifting.

' Bicep upper arm muscle ' is a group of muscles that are very small. The bicep is the muscle that has two parts that start from the deltoid and the bottom of the elbow. Its main function is to rotate the wrist downward and to lift and membengkokan sleeves. Have a great physical and muscular is always associated with a great arm. It is not difficult to focus energy and attention on that section. Start practicing ' the bicep muscle ' upper arm with a great power, so the muscles will respond.

The muscles are smaller, such as ' the ' upper arm muscles bicep, tend to respond more quickly than on the parts of the body/muscles. The body will experience a severe shock in the early stages of exercise. The shock will result in the bicep/upper arm muscles adapt to become bigger, stronger, better, and muscles can do activities with heavy loads.

THE SHOCK TREATMENT

Unfortunately, bicep/upper arm muscles are not always continuously enlarged in rapid speed as in the earlier exercise. Because the muscle is smaller, then the muscle more quickly adapt to stimulation exercise. To overcome the condition of muscles that quickly adapt, then it's good we always give the upper arm muscles Shock treatment or exercise routines that vary with the intensity of an always increasing so that muscle enlargement continues to work perfectly.

There are various ways to do a variety of exercises to give the muscles of the upper arm of a shock treatment. First, the burden of which is used can vary, the technique of lifting weights also needs to be given variations such as movements we know, namely; isolation movements, compound movements, and exercise intensity can also be distinguished. This is done so that the muscles continue to work hard, despite the risks, you should hold down the pain after practicing for a while.

Style Standing Barbell Curls

This style is the best style to raise Your bicep. This style is very basic and allow you to lift the heaviest burden upon exercise bicep. Start with this exercise because of the condition of the body at the beginning of the workout is still fresh and energy is still high. Try with a very heavy burden in this exercise, but don't forget about posture. Lifting weights by weight you can, but focus on the muscles of the upper arm that works, not other parts of the body, such as the legs and back.

How to perform this exercise :

Stand by the position of the foot in line with the shoulders. Position yourself in a balanced condition allows you to really focus to use the muscle of the upper arm to lift a heavy weight in the condition and position of the safe.

1. make sure your hand holding the bottom of the load bar called "underhand grip". Your hands should also be in line with the shoulders. The grip is the best style to train all parts of upper arm muscles in terms of form, content, and condition your muscles.
2. the load Bars should be in a position under the bergelantung equivalent to the length of your hand. Little in the position of "lockout". Make sure the elbows remain close to the body, then lift the bar above.
3. Continue to focus to use the muscles of your upper arm in doing this exercise. Lifting weights over the busar directions. Feel the muscles of Your upper arm working, keep your elbow so as not to move positions to maximize pressure on the muscles of the upper arm.
4. load Control over positioning bar to its original position/initial position. Leave the bar in a position almost touching thighs.
5. Do one time ' warming-up ' warm-up by doing 30 reps to increase blood flow to the muscles.

Use the heaviest loads with the correct posture and proper technique. Do 3 sets of the following:
1 warm-up with 30 reps
1 set to 12 reps
1 set for 8 reps
1 set for 6 reps
At this stage, after the routine is done you'll feel your arms tighter and heavier. Now it's time to higher level level style with curls and Hammer Preacher curls, to form and thicken the upper arm muscles.

EZ Curl Barbell Preacher

This style is very good for the development of the muscles of the upper arm, the content and form. Especially for those muscles thicken and lengthen, by putting a huge burden on the lower part of the upper arm/bicep muscles. This movement will result in a bicep.

How to do a Preacher Curl Barbell EX style:

1. find a comfortable sitting position with the hand holding the EZ curl Bar/cambered. Use underhand grip/hand grip to be corroborated, slightly wider than your shoulders and lean on preacher.
2. Push your chest on the preacher Bench/tool and align your arm on it. Lift the bar slowly upwards in the direction of busar until almost touch your upper arm muscles. Remember to always make sure your elbows don't move.
3. Tighten the muscles and control your movement when lowering a load will again. Continue performing sets of exercises.

Dumbbell Hammer Curl

Hammer curls movement serves to increase the density of the muscle, build muscle in the upper arm and expresses between the bicep and tricep. This movement very coached the outside top of the bicep, with the use of dumbbells to achieve maximum results.

How to do Dumbbell Hammer Curl movement:

1. Stand with your feet in line with the shoulders and knees slightly bent.
2. hold a pair of dumbbell with your palm facing towards your body. Your back should remain straight and head over.
3. start lifting dumbbell over the parallel with the torso. Make sure your hands and elbows in addition to balanced body. You will begin to feel the outer part and the lower part of Your bicep work hand in hand with hand gestures and then tighten the muscles.
4. Lower dumbbell in a controlled motion and do come back with the other arm.
5. 3 12 reps superset of movement Preacher Curls
   Then do 12 reps of Hammer Curls

Incline Dumbbell Curls

To provide variations on the muscles do Dumbbell Incline Curls movement. This stage is very good to Flex the bicep to the development as a whole. With the existing blood flow in the muscles of the upper arm from the results of the previous movements, the movement of "stretching" it will stimulate muscle formation.

How to do Incline Dumbbell Curls:

1. in a sitting position (use the Incline bench), position the tool place in positions 45 degrees.
2. use the hand grip under/underhand grip on a pair of dumbbell, let your arm with palm facing under the fore.
3. A bendable system your arm upwards by following the direction of the bow. Make sure you always tighten and Flex the bicep during the movement is done. Position the elbows slightly forward and control the load over it down to maximize the stretch. Repeat with the next hand.
4. 1 set of 8 reps on each arm with heavy loads
5. Immediately do one set with a lighter load. About reps to 12 you will stop.

Standing Dumbbell Curls

Start this activity with the weight of the heaviest load that you can do for the first set, then decrease the weight of the load that is used for the sake of level a notch until you experience the point where you should stop. The purpose of this exercise is to actually make sure you work hard bicep and fatigue, thereby encouraging the ability to the maximum.

How to perform Standing Dumbbell Curls:

1. with bottom grip/underhand grip, use the dumbbells are the most weight you can lift. Palms facing forward, and then lekukkan the arm above the elbow, making sure not to move and are on the side of the body.
2. Do 3 reps with heavier weights until it can no longer do the movement. Roughly with the reps as follows:
   1 x 3 reps
   1 x 5 reps
   1 x 7 reps
   1 x 10 reps
   1 x 10 reps
   1 x 15 reps
   1 x 20 reps

A few things to look out for is for Flex/doing stretching between each set that was done so that the formation and maximum performance. After doing this workout routine your arms will feel amazingly toned.

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