>>Sit at the edge of an exercise bench with your legs apart and feet flat on the floor.

>>To begin working on your right biceps ,lean forward and place your left hand on your leftt thigh or hip        for support.Place your right triceps on the inside of your right thigh.

>>Hold a dumbbell in your right hand with an underhand (supinated)grip and start with your elbow slightly      bent

>>Inhale, then hold your breath as you raise the dumbbell so that it comes close to touching your chest.         Exhale slightly once you pass the sticking point

>>Pause momentarily, then exhale completely as you return to the starting position under


>>concentrate on flexing your arm by using your biceps without any upperbody swing

>>When you complete the necessary number of repetitions with one arm, switch arms and repeat.




















>>To emphasis on the muscles involved, hold the elbow of your working arm in place

     by pressing your triceps against your thigh at all times.

>>To Inhale (about 70% of maximal) and hold your breath as you curl the weight. This will help

     you stabilize your torso, keeping you in a safe position to perform this movement and allowing you

     to handle more weight.

>>To place greater stress on all these muscles (the biceps brachialis and brachioradialis),use a neutral grip,

     with your palm facing your body.

>>For variety and greater involvement of the biceps, begin in the neutral position and supinate your hand

    (twist it so your palm is up) as you curl the weight .Twist it back as you return to the starting position

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