Welcome back, And now before you start up you should know that these exercises is very easy to perform as it the stepping stone for our future advanced workouts which will be very challenging but if done right it will have a great effect on a men and women. There will be a lot of better changes and it will definitely help you to shape up your body in a perfect manner but never without these basic workouts will you get the confidence to perform the more harder ones.
I shared the basic workouts on shoulders and chest in my previous post which was in fact a quick and simplest form of workout which you can perform m without any difficulty In this post i will simple guideline on workouts for biceps and triceps including abdomen. It will not be very challenging but will definitely help you to get started up.
Biceps
Biceps Exercise no 1
Plank
Plank is a very good start up for your muscles as they not only increase the stamina of the muscles but also give you much strength by performing it everyday in a regular routine. It is also simple to perform and does not require any high end fitness equipment. It has an impact on the whole body and even flexes the muscles around your arms.
1- Lie flat with your chest touching the ground.
2- Place the forearms on the ground and elbows aligned in an inclined position totally parallel to the body at shoulder width distance.
3- Give a little tension and feel the pressure on your body specially arms and hold it for a few seconds.
4- The more you do the more strength you build.
Biceps Exercise no 2
The knuckle push ups
For ages, push ups has been the most effective and popular source for keep yourself fit and to tone up the muscles There are so many different ways to do a push up and each and every type has a different impact on the body. Knuckle push ups is very easy to perform, it might be a little difficult ot perform in the beginning but would get easier as you practice. It will not only help you to balance but also build your biceps very fast so as to get started for the extreme workouts.
1-Get into the normal push up position.
2- Use your knuckles instead of your palms when you do the pushups.
3- Keep your arms wide which will help you to get more strength.
4- Repeat and do it reps.
Triceps
Triceps exercise no 1
The basic pull ups
Most people are confused about how to do a proper pull up without straining any of your muscles and they are left quite disappointed if they can't do it properly or can't do much. Firstly triceps is not very easy to get for amateurs it takes time, in other words it is a slow process to tone up your triceps but with absolute dedications and by performing the workouts i share it will get much simpler and easier to get it as soon as possible, maybe a month or so, but i assure you can get it before 2-3 months with sincere practice.
1- Find an elevated pole or even a raised surface which is over you, preferably a pole or a pull up bar.
2- (for amateurs)- Try hanging on to the pole doing nothing but just clinging to it and hold it for a few seconds and release when you feel the tension, This will give you the strength and confidence to perform a pull up in a few days.
3- Hang from the pull up bar/pole with your elbows slightly bent to make it much easier and the palms facing away in the opposite direction.
4-Keep chest up and shoulders back and pull yourself up with all your strength from your hands and the lower abdomen and then lower down immediately. One pull has to be for 2-4 seconds usually.
Do not over strain or do it in a wrong way, doing so will lead you to severe pain and cramps. Take care.
Triceps exercise no 2
Triceps dips
Triceps dips is another simple workout which is very very important, i'm stressing so much on this because you are required to perform this and build triceps strength to perform better in your upcoming advanced workouts
1- Find a dips bar or any raised elevated surface which can be comfortable for laying your arms on it just as you do on a dips bar but just make sure that the surface is much higher for you to perform this basic workout.
2- Using your both hands grip the dips bar or hold on to the elevated surface suitable for this workout.
3-Cross your legs slightly and straighten your arms and keep your legs off the floor.Keep your chest up as usual and lower down so as to keep your elbows parallel to the floor.
4- Raise to the starting position and that will be consider as one rep. Do several reps and don't over strain.
.
The upcoming post will be on Basic workouts for abdomen, lats and pecs. All the best.
I shared the basic workouts on shoulders and chest in my previous post which was in fact a quick and simplest form of workout which you can perform m without any difficulty In this post i will simple guideline on workouts for biceps and triceps including abdomen. It will not be very challenging but will definitely help you to get started up.
Biceps Exercise no 1
Plank
Plank is a very good start up for your muscles as they not only increase the stamina of the muscles but also give you much strength by performing it everyday in a regular routine. It is also simple to perform and does not require any high end fitness equipment. It has an impact on the whole body and even flexes the muscles around your arms.
1- Lie flat with your chest touching the ground.
2- Place the forearms on the ground and elbows aligned in an inclined position totally parallel to the body at shoulder width distance.3- Give a little tension and feel the pressure on your body specially arms and hold it for a few seconds.
4- The more you do the more strength you build.
Biceps Exercise no 2
The knuckle push ups
For ages, push ups has been the most effective and popular source for keep yourself fit and to tone up the muscles There are so many different ways to do a push up and each and every type has a different impact on the body. Knuckle push ups is very easy to perform, it might be a little difficult ot perform in the beginning but would get easier as you practice. It will not only help you to balance but also build your biceps very fast so as to get started for the extreme workouts.
1-Get into the normal push up position.
2- Use your knuckles instead of your palms when you do the pushups.
3- Keep your arms wide which will help you to get more strength.
4- Repeat and do it reps.
Triceps
Triceps exercise no 1
The basic pull ups
1- Find an elevated pole or even a raised surface which is over you, preferably a pole or a pull up bar.
2- (for amateurs)- Try hanging on to the pole doing nothing but just clinging to it and hold it for a few seconds and release when you feel the tension, This will give you the strength and confidence to perform a pull up in a few days.
3- Hang from the pull up bar/pole with your elbows slightly bent to make it much easier and the palms facing away in the opposite direction.
4-Keep chest up and shoulders back and pull yourself up with all your strength from your hands and the lower abdomen and then lower down immediately. One pull has to be for 2-4 seconds usually.
Do not over strain or do it in a wrong way, doing so will lead you to severe pain and cramps. Take care.
Triceps exercise no 2
Triceps dips
Triceps dips is another simple workout which is very very important, i'm stressing so much on this because you are required to perform this and build triceps strength to perform better in your upcoming advanced workouts
2- Using your both hands grip the dips bar or hold on to the elevated surface suitable for this workout.
3-Cross your legs slightly and straighten your arms and keep your legs off the floor.Keep your chest up as usual and lower down so as to keep your elbows parallel to the floor.
4- Raise to the starting position and that will be consider as one rep. Do several reps and don't over strain.
.
The upcoming post will be on Basic workouts for abdomen, lats and pecs. All the best.
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