bicep work out

[marvinofthefaintsmile]

laht ng bicep workouts should be done with a "squeeze" sa dulo. pigain nyo ung biceps nyo..

2 dumbells
hanging bicep curls - bicep curls pero your arms should be in front of you.. ung direcho ung braso tpos curl.. so in short parng "half bicep curls". do this 12x for 3 sets..

2 dumbells
hammer curls - 12x in 3 sets.. prang bicep curls din. ang iba lang eh ung paghawak mo sa dumbells which is ung parang me hawak kang hammer.. tpos twist mo xa as you reach the curl.

1 dumbell
concentrated curls.. ito ung gamit ang 1 arm eh nagdumbell curl ka.. pero dpat ung siko mo is resting dun sa gilid ng hita at hinde nkapatong d2.. damhin ang pag squeeze ng biceps.

1 EZ bar
7 + 7 + 7. ung first 7 reps eh do a curl pero from starting til middle lng.. tpos without resting, do a curl from half til full flex ung biceps.. tpos ung huli at wala p dng rest eh do a full bicep curls for 7x.

stretch ur biceps..

if u have equipment eh use it like do 1 arm preacher's curls or cable bicep curls..

[angelo]

ang hirap mag stretch ng biceps mag-isa. paano mo ginagawa?

[marvinofthefaintsmile]

hmm.. maghanap ka lang ng flat surface tpos ilapat mo ung dalawang palad mo dun pero ung wrist mo should be facing away from you. tpos stretch..

[judE_Law]

i need more of this bes..
gusto ko lumaki braso ko.. hehe..

[marvinofthefaintsmile]

basta, always contract ur muscles once nasa peak na ng repetition.

[judE_Law]

basta, always contract ur muscles once nasa peak na ng repetition.

what do you mean contract?

[marvinofthefaintsmile]

ung i-squeeze mo ung biceps mo... tpos mejo pause ka ng 1 sec at least.

[Mr.Yos0]

hmm.. maghanap ka lang ng flat surface tpos ilapat mo ung dalawang palad mo dun pero ung wrist mo should be facing away from you. tpos stretch..

mukhang mahirap gawin yan a..

[mang juan]

sir, is there a workout para mapalaki kahit konti yung forearm at wrist area? hehe thanks!

[marvinofthefaintsmile]

meron! pra sa forearms.. alam mo ung paghawk mo ng dumbell doing bicep curls? baliktarin mo ung hawak.. dpat ung palad mo eh pointing away from you. tpos ganun din ung maneuver.. up and down lang.. tpos squeeze ng forearm pag nasa peak na..

for the wrist nmn eh grab eh usually light dumbell. yes. light, kase maliit lng muscle natin dun.. mabuto ung area n un eh.. tpos hold the dumbell in a thumbs up position tpos ipatong mo sa anything that is flat pero nakalaylay ung wrist at hands mo.. now, relax ung wrist pra bumba ung hands because of the wieght of the dumbell tpos i-flex mo ng pataas to stress the wrist.. 12 reps x 3 sets..

tpos sa wrist pa din.. ganun p dn ung gagawin mo. ang iba lng eh ung position ng hands mo.. dpat nakalapat ang pulso area mo sa flat surface.. tpos pull the dumbell up.. (prang nagmomotor ka.) 12 reps by 3 sets.

tpos ganun ulet pero ung likod ng wrist mo ung nakalapat nmn sa flat surface.. tpos lift the dumbell using your wrist muscles.. 12 reps by 3 sets..

doing wrist exercises also stresses ur forearms as well. ^_^

i think mga tig- 5 lbs n dumbell is ok.

[jorelljorell]

kuya marvin, hmmm me maibibigay ka bang tips kasi bihira na ako makapag gym. busy kasi sa school. pero meron akong 25lbs na dumbell. nag iisa lang. sira kasi ung isa eh. all i do is concentration curls atsaka dumbell curls(mauuna ung right then left naman kasi isa nga lang ang dumbel). meron ka pa bang maibibigay na iba kong pwedeng gawin? i assume you are an expert. THANKS! kung sinisipag ka. e bigay ka na din po ng triceps and delts! haha salamat!

[marvinofthefaintsmile]

hmm.. for the bicep eh try to do the same curl pero ung starting position mo eh half-way sa full contraction ng biceps.. Meaning, naka-tense ang muscle the whole workout since hinde resting position ang half way dumbell curl.. you can also do a preitcher's curl..

for the triceps eh try to do a 1 hand tricep extension.. both sa nakatayo at nakalean forward na position. squezze ung triceps ah at every count.

for the delts eh try to have ur other hand to hold to something na stable like a wall na merong mahahawakang handle or something and have ur feet na nakadikit sa wall n un. So prang nakalambitin ka na nakatayo having ur body na naka-45 degree angle.. tpos ung isang hand mo eh nakahawak sa dumbell. tpos do a side dumbell raise.. 12x at 3 sets lng.. squeeze mo din ung delts mo at every raise. dpat make sure na controlled at slightly slow ang pag-raise ah..

[jorelljorell]

aun thanks. pahihirapin ng kaunti at lalagyan ng twist. hahah