Contents:
- Medical Video: Personal Fitness Tips : How to Build Big Wrists by Using Dumbbells
- What are the movements that can be done to train the biceps and triceps?
- Set of exercises for biceps
- Set of exercises for the triceps muscle
Medical Video: Personal Fitness Tips : How to Build Big Wrists by Using Dumbbells
Having strong and muscular arms is the dream of many people. Strong arm muscles will make it easier for you to do daily activities - even simple ones, such as grabbing objects on a high shelf, carrying groceries, carrying a child, or carrying a basket of clothes. Inbehind a strong and muscular arm, it turns out our body involves the role of two muscles namely the biceps and triceps. How do you train it?
What are the movements that can be done to train the biceps and triceps?
Set of exercises for biceps
Close-Grip Chin-Up
This movement is carried out with a pose depending on holding a horizontal iron. The distance of the right and left hand is about 15 cm. Make a hanging motion with your hands straight. Head straight forward, then pull your hand to lift your chin on top of the iron. Then straighten it again like the initial pose.
Total Inverted Row
This movement still uses iron that crosses horizontally to hang. The difference from the previous movement in this movement was to use a towel as a handle. Hang 2 towels on the handle, then the right and left hands hold the towel hanging and the hands straight. After you are ready to depend, then pull the towel together until your hands bend like the picture below. After bending the hand, return the hand to its original position, straight by hanging on the towel.
Dumbbell biceps curl
Hold a dumbbell in each hand. Align your hands down while holding the dumbbell. Then bend your hands by lifting the dumbbell up. The position of the upper hand does not move, only the movement of the lower hand moves upward until the dumbbell held is equivalent to the shoulder. Then lower it again slowly back to its original position.
Dumbbell single-arm isometric curl
Still using dumbbells on this technique. Unlike the previous technique, now the hands are bent one by one alternately. Hold a dumbbell in each hand. Bend your left hand 90 degrees parallel to the waist. For the right hand, straighten your hands down, then lift your right hand to align your shoulders with the position on the left bent 90 degrees. Take turns right and left hand. Remember, do not move your upper hand, only the lower hand movements and bend your elbows to move it.
Hammer Curls with Dumbbell
Standing with feet shoulder width apart, the position of the body stands upright. Hold a dumbbell with your palms facing your thighs. Position of arms straight down. The upward movement of the dumbbell is parallel to the shoulder. Elbows do not move forward, remain on the side of the body. Only bent, without being moved. Right and left hand movements can be done together or alternately.
Set of exercises for the triceps muscle
Tricep Dips
This movement does not need any tools except a chair. Sit on a sturdy chair. Place your palms on both sides of your waist and straighten your legs as shown below.
Then slowly bend your elbows to 90 degrees while lowering your body towards the floor, then push your body up again by pushing your arms to lift your body back to its original position. If you are still not strong enough to do this, your legs may be bent to help support your weight.
