Today we will talk about the best exercises
for working biceps and triceps. These
exercises are the types of exercises that strengthen the biceps and triceps
muscles, and you need to perform them in a certain way. They will make a person
strong in structure, and we will talk in detail about these below:
Biceps Exercises
Weighted exercise: in which the trainee
grabs the dumbbell while he is standing, then swings his hands down once and up
once, and during that he squeezes the muscles of the pi and is fixed for
seconds, and the exercise is repeated 12 times, and the trainee is to relax
every period so that he does not experience an occurrence Muscle tear.
Dumbbell exercise with
armrest: The
trainee sits and places a footrest on the top of his legs, swings, and folds
his arms in order to block the biceps muscle, and when the top of the movement
is reached, he fixes the arms for two seconds and completes the exercise.
Weighted exercise with a
hummer: The
person stands up and grabs the dumbbell, and works on the weighting of the
dumbbells in a hammer mode, during which the muscles must be squeezed firmly
and forcefully for movement, this exercise is repeated more than once and it is
over the course of 4 groups and each group is 12 exercises.
Exercise with Dumbbell: The trainee sits down and
works to hold the dumbbell. He performs this exercise by squeezing the muscle
called the bicep for maximum strength with movement and also stability for
several seconds. This exercise is done in 4 groups.
Triceps Exercises:
Tri-tide exercise: After the trainee sits
down, he grabs the dumbbells behind his head and grabs them with two hands,
after which he takes his hands down from behind his head to the maximum degree,
then ascends and when he reaches the top he moves and then squeezes the muscles
and fixes them for seconds, and this exercise is done With 4 groups and relaxes
between each group.
Kicking exercise: the person grabs the
dumbbells during his forward bending, and works out the exercise called the
kickback, and brings the dumbbells to his side and works to straighten his arms
and when the top of the movement is obtained, the triangle is tightened to the
maximum and is installed for two seconds, after which these exercises are
repeated in 4 groups.
Stretch
the triceps with the bench: The sleeping position is taken with the training
mattress and it can be done on the carpet, and the trainee grabs the dumbbells
and works to straighten the arms for the maximum.
Author: Carolyn