Biceps exercises with instruction videos

For making the arms strong with some nice shaped toned biceps there is no other way but to have arm workouts. There are several arm workout techniques. We first have to reduce the fat that is covering up the muscles of our arms. When the muscles are out by burning the fat, we can start the muscle increasing exercises. So at first try to do some workouts that will burn the fat out then we will try the traditional gym works to increase the muscles.

Burning the arm fat 

1. For making the muscles to come out we can do some cardio as cycling or running. I prefer running the most as it can burn not only the arm’s fat but also tone the whole body. Running will be great to dehydrate the fats covering the arm muscle. And this cardio can help us to make the warm up easily.

2. If we have weights then we can use them. But it is to be remembered that the each weight must not be more than 1.5 kilograms as we have to burn the fat. So take the low weight dumbbells and do the bicep exercises. It is obvious that we have to do these exercises for at least three sets, each set having 20-30 ups and down of the arm. This exercise can be done by free hand also. So increase the frequency but use low weight.

3. By taking the low weight dumbbells we can do combined bicep and triceps exercises easily according to the above mentioned step. 

4. Try to do a lot of pushups. Pushups help a great deal to improve the muscles of bicep and triceps simultaneously. If you can do pushups frequently then it can be proved very beneficial for chest. But remember that pushups are the indicator of your strength. The more pushups you can do the stronger you are. It gives your arms the necessary strength so that you can involve heavy bicep exercises.

5. Do the above steps for about 2-3 months or more according to the size and amount of fat in your arms. And remember when you are doing bicep exercises do them in such a way that it only puts pressure on the biceps but not on the other parts like wrists.   

Exercise for muscle growing

1. Very first exercise that can give us great benefit is the one at a time bicep curl. This is done by taking the appropriate weights according to your arms strength. Take weights in both hands by bending the elbow, take the weights up and then lower it down. Keep that in mind that you should lower it after a short pause. After the first elbow being completely lowered to previous position elevate the second hand following the same procedure. It should be done in segments or sets. Video is included for help.

 

              

2. Another good exercise for growing muscles is the alternate biceps curl. This is done by taking the dumbbells in both the hands and then by bending the elbow to elevate the arm. Do it by following the same procedures as discussed in the step 1. But make sure when you are lowering the elbow of the first arm start to raise the second arm. This is the difference between one at a time bicep curl and alternate bicep curl.  Four sets each having 20 turns will bring you good results.

3. The next effective exercise is done by standing up straightly and then taking both the dumbbells up to the height of your shoulders . After a while lower you arms . Remember try to raise the dumbbells with the arms. Do not tale the help of shoulders or the upper part of the body to raise the dumbbells. Do at least three sets.

4. This time grab the dumbbells along the side of your body and then raise them both. Keep them raised for while and do it for 15-20 times in a set. Do at least three sets. This is known as the Hammer curl.

  

5. The alternate bicep curls can be done by sitting also. By doing it seating you can give more concentration on your arms which is very much necessary. 

6. The alternate bicep curls can be done by lying on an inclined bench also. It teaches you how to keep balance and to grow muscles. Do not use any upper part of your body to jerk the dumbbells up. 

7. A very much effective exercise can be the Inclined Concentration Bicep Curl. For this, first stand behind an inclined bench and rest the arm on the bench. Raise it and keep steady for while and then lower it. Do it for several times and in several segments. 

8. The most effective bicep exercise is the Preacher curl. Preacher is a 90 degree angled arm pad. Keep both the arms on the preacher table. Raise both the arms having a burble in the hand. Feel the burning of muscles in your arms.

9. The most common bicep exercise is the burble bicep curl. Have a burble of ambient weight and then raise it with both the hands. Do not use the wrists to help you raising the burble. Do it all with your arms. Do it for at least 3 sets.

Get six pack abs fast

To get a nice toned abs with six packs is very hard. It is desired by many people. But to be honest there is no alternative of hard-work to make this dream come true. So to get a lean and healthy body with nice and toned defined abs you must have to follow some rules. Proper exercise strategies and nutrition strategies can help us to keep our body fit. And of-course you can have that six pack abs that everybody wants!  It doesn't matters whether you are male, female, young or old if you can just adjust the things according to your capability. People do a lot of work outs and find a little progress after a while but then the progress becomes stand still. All want to know about quick six packs abs growing techniques.  I will try to share some of these techniques which will be very effective regarding abs toning. This post is all about making your regular abs shaping exercises more effective. You have to have the basic knowledge of abdominal exercises. 

1. Some people say, “I am running for making abs perfect but not getting the results.” Listen, only running will not do the work for you. You must run but not more than 20-30 minutes. It's because if you burn too much muscle you will not get desired shape of abs.  So make some routine running. 3 or 4 day of running in a week will be very effective.

2. Abs growing exercise should be done according to your body mass. If your body mass is high then you should have to do more hard work than you are doing. Sometimes you grow the abs perfectly inside but it is not seen from outside because of non dehydrated fat outside. For those circumstances you have to do some fat dehydrating exercises. 

3. It is obvious that you should do a lot of sit ups for making abs shaped. If you do sit ups, running and swimming regularly you are about to trim some fat from your abdomen. 

4. As the abdomen includes or carries our digestive system it is must to take care of your digestive system. The metabolism rate should be high. 

5. We have to remember that we already have abs but covered with unwanted fats. So keep that in mind and increase the number of crunches you are doing. Do 300 crunches with cardio daily for getting desired results in just 2 months. 

6.  If you are doing abs exercises for a long time but not feeling any burning in the belly, you will not be benefited. Try to do exercises in such a way that makes you feel like burning the belly. Again cardio is a must with these exercises.  

7. While exercising make it sure that your heart rate is up. Jumping, roping, jogging will help to raise the heart rate. 

8. Always keep in mind that if you have a flat belly than a number of belly exercises will help you get abs with packs. What belly exercise does, it makes the muscle to grow and make the core stronger. These were for the flat belly people. People who are bulky and have a nice big cute tummy don't even think that only belly exercise will make the abs out. Comparatively fat guys have to do a lot of cardio to decrease that stomach fat. 

9. Some people grow six packs very quickly and some doesn't. Stick to your tasks and never lose hope. It will help you to develop flat abdomen.

For your help I am including some videos of exercises that may help : 

Six packs in six minutes

Fast six pack abs

Reduce belly - Make your abdomen nice and toned.

To reduce belly fat we have to follow some simple rules which are not hard to do but very effective. We have to keep in mind that any kind of cardio/aerobics can help you reducing fats all over from your body.
I am discussing some of the most important factors that can help reducing belly fat :

• • Without going to gymnasium we can reduce belly fat. By doing jogging or aerobics you can get desired results. Just do jogging 30 minutes a day and you will get results within 3 months.
  • It is a matter of great surprise that strength training not only helps to build muscles but also helps to get rid of belly fats. So do some strength training. 
  • Simple excises like crunches, reverse crunches and V ups can help to reduce belly fat greatly.
  for crunches  http://www.youtube.com/watch?v=KK1eTLViYXI  and for revers cruchnes  http://www.youtube.com/watch?v=7tlXgKBTD_0  It is to be mentioned that V ups are bit difficult but you can do that by trying it regularly. 
  • Do some swimming, cycling, hiking when you get time. 
  • Yoga is very important and helps you to lead a healthy and happy life both physically and mentally. Yoga not only helps to reduce belly fat but also helps your metabolism. So try to do some yoga stretching for reducing belly fat. 
  • Plan some work outs if you have consumed more that 1800 calories a day. Any muscle building exercise will do. Try to do some workout. 
  • Eat sensibly. More protein less fat and less carbohydrate diet can be applied. 
  • If you want to go to gym to reduce fat then at first change your eating habits. 
  • Make your tummy full with fruits. Avoid with oily or fatty foods . 
  • Try to take your belly inside while inhaling and keep the breath for 5-10 seconds and then release. Do this for 15-20 times a day and you will be benefited for sure. 
  • Try a keep a day for doing only abdominal exercises. Do at least one hour exercises for belly on that day.