|
||||
|
Bigger Arms in Half the Time Building better arms isn�t just about working your triceps and biceps. Learn how to work the two "hidden" muscles within the arm for greater results in less time. No matter how much extra time you spend trying to fill out your sleeves, the minuscule payoff at the end is never worth all the effort. There's a reason for that, although you may not want to hear it: You're exercising the wrong way. "Most people work only about 60 percent of their arms," says Mike Brungardt, strength and conditioning coach for the San Antonio Spurs and coauthor of The Complete Book of Shoulders and Arms (HarperCollins, 1997). The reason is that the two basic arm exercises most men do, the biceps curl and the triceps press-down, only work three of the five muscles of the arm."The common belief is that the upper arms are made of two muscles (biceps and triceps), but they really divide into five," says Brungardt. They are the triceps, (lateral, medial and long heads), the biceps and a broad, flat sinew called the brachialis anticus, which is sandwiched between the bone and the biceps. Most popular triceps exercises challenge the first two heads but never stimulate the long head around the inside of the arm. Big mistake, because building this portion gives your arms a wider appearance from every angle (unlike the other two, which can only be seen from the back and sides). Developing the brachialis, meanwhile, has the same miracle effect of a saline implant inside a 34A chest. With nowhere else to go but up, the brachialis pushes against the biceps, which makes them seem larger than they actually are. Unfortunately, most conventional exercises, such as barbell, dumbbell or preacher curls, never challenge this hidden muscle. The only way to stimulate it is by curling with the hands either palms down or palms facing each other�arm positions most guys never bother to try. That's where our four-step plan can help. With Brungardt's assistance, we've devised a fast, comprehensive routine that targets all five muscles in one workout. The end result: bigger arms in less time. Because you use the biceps and triceps whenever you work your upper body, it won't take much to exhaust them, so do only three sets of the following exercises for 10 to 12 repetitions each. For the front
For the back
CORE WORKOUTS There’s been a lot of talk recently about “Core” workouts. What is it? How do you work it? Well honestly I have been focusing on Core workouts for a long time, and most Personal Trainers I know do also. It is nothing new, and it is very important to incorporate it into your fitness schedule. If you ask most people what Core is they point to the abdominal region, although this is partially correct, it is all the Muscle groups that help stabilize the spine and pelvis. Core training differs from most traditional weight training routines by working the abs and lower back in unison. The benefits of Core training include Improved balance Improved stability Reduced risk for injury Improved performance in athletic sports’ Since the back muscles are associated with rotation of the trunk and extension and flexion of the spine, weak core muscles have been associated with back pain. The stronger your core muscles are the less the strain on the spine! The good news is you really don’t need a lot of equipment to work your core, and you can do virtually all of the exercises in your home. Medicine ball, stability ball and a few light Dumbbells will help you strengthen your Core, and a lot of exercises you can use your own body weight. Planks, Bridges, Dead lifts, crunches and lunges are just a few exercises that you can do to strengthen your core. Make sure you seek the help of a Personal Trainer if you are unsure of how to do any exercise, and always consult your physician before starting any exercise routine. Be safe and remember “its; never too late to begin again”
*Mike Kratzberg, Fitness Trainer, Specialist in Sports Conditioning, Specific Nutrition, ISSA
|
||||
|
Always consult your physician or healthcare provider before starting any nutrition or exercise program. Individual results may vary. We guarantee results if you stick to a proper nutrition and exercise program. Nutritional guidance and exercise programs are intended for healthy individuals. If you have any health problems, you should consult your physician first. |
||||
|
|