Archive for the ‘Hand Exercise’ Category
In the pulley curl the worst of the lever occurs when exceeding 90º angle between the arm and forearm, the better to avoid involving other muscles is driving small weights and do the first part of the movement very slow then surpassed the 90th print a little more speed.
Implementation
Stand facing the machine, the handle caught in supination, inspire and make a flexion of the forearms, expire at the end of the movement. This exercise allows you to locate the stress on the biceps in addition to favoring a huge congestion of the muscle. Read the rest of this entry »
The French Press is one of the best exercises for triceps, you can run standing up, sitting with his back straight, flat bench, incline bench, using Cufflinks, Straight bars or pulleys Z.
Implementation
Variants derived from the French press on flat bench is performed lying on the bench, grab the bar with Z palms up and, without moving the upper arm (ie, biceps and triceps), moving the forearm to lower the bar to the front. Without separating the elbows, up to the vertical return to the starting position and repeat the movement to inspire the up and out when lowering. Read the rest of this entry »
The triceps extension or Skull Crack can be done in different ways, sitting on bench with support at 90 degrees, standing, sitting on incline bench, using Cufflinks, Bars or pulleys. The most common variations are: Extension of forearms dumbbell Two-hand, arm extension and bar sitting with alternating vertical extension Cufflinks.
Extension of forearms dumbbell Two-handed
Sitting, dumbbell caught with both hands behind the neck. Inspire by an extension of the forearms, expire at the end of the movement. Read the rest of this entry »
Pullover in high pulley is the most common name to identify the milestones in high pulley with arms outstretched, known as a Straight-Arm Pulldown. It is an isolation exercise that can be added to the fitness routine when you have some muscle strength.
There are several variants that are performed with the torso leaning, sitting on incline bench or 90º, narrow or wide bar, even with dumbbells. Read the rest of this entry »
At work pectoral push-ups are a simple exercise, basic and indispensable to any workout. Doing it correctly can prevent injury in the back, shoulders and wrists that can turn into major problems.
On the other hand, include push up or push-ups in the training we provide in the early stages an increase in strength and muscle size in more advanced stages of muscle development inflections are perfect as a complementary exercise, and even as part of a superset.
At the time of the flexures keep in mind:
Straight trunk: Avoid the lumbar lordosis or movements “weird” column while doing push-ups to avoid injury to the area. The feet should be slightly apart to provide stability of the gesture. Read the rest of this entry »
Workout routines for arms pursued in many cases enhance their way trying to give volume to the peak of the biceps, as such, many recommend taking certain exercises to do.
The problem with this is that the way the muscle is determined in our genetic bases, if in principle we do not have short biceps, no matter what and how we exercise, the peak will not develop that aspect high and rounded.
The idea that certain movements such as the preacher curl help develop a great bicep peak probably started with the bodybuilder Larry Scott, he used much the preacher bench and had big arms with high peaks, so that many people assumed that this exercise was responsible for such development.
The idea was repeated and rephrased in the bodybuilding magazines into a claim, however, Scott had the same biceps development-including the peaks, no matter what make arms training. Read the rest of this entry »
The variations in the incline bench bicep curl movements are the best option to prevent cheating to lift the weight. Furthermore, the position taken on the bench, with arms outstretched allows get to the bottom of the biceps in a pre-isolation exercise that stimulates every fiber.
You can do as much movement as classic curl hammer with both arms simultaneously or alternate the important thing is that at the end of the arm movement should be completely straight. Watch your breath, inspired by flexing and stretching expires.
Let’s see in detail hammer curls incline bench:
- Use an incline bench at an angle of approximately 60 degrees. Hold the dumbbells with palms facing the body.
Training at home is an alternative for those who do not have time to go to the gym, so we can use various resources that are free much money or take up space, eg bands.
If you’re starting, to prevent injuries and effort, use little resistance bands Works on a mat, do not forget to start your routine warm and finish with some stretches.
To develop muscle strength in the back, abdomen and arms (triceps) : Sit with your legs slightly bent and your heels on the floor. Passes tape under foot, cross it and fetch it from the ends with your hands, then pull the tape clutched your chest torso leaning slightly backwards, always stressing the back and abdomen. Hold this position for a few seconds, relax and repeat 15 times. Read the rest of this entry »
The Capoeira emerged in Brazil due to the conditions under which slaves were forced to live, a situation that often leads to certain death. African culture also underwent changes and appears to them a new reality. An entire nation rises against slavery and is molding their desire for freedom, thus resulting in a struggle that Capoeira is a dance that makes that dream of freedom.
The Capoeira is a battle of attack and defense and its practitioners use the feet and head, using his hands much less, but nevertheless are of minor importance in both attack and defense. The Europeans used to fight with their hands had no chance of winning the black, so it was that the practice of this struggle was forbidden among slaves, suffering persecution including the police.
But the slaves found the solution to continue practicing Capoeira placing mime and dance accompanied by music. It was disguised as a fun fight that survived and reached our days. Read the rest of this entry »
In order to improve flexibility are made called stretching, these exercises tend to improve joint mobility and muscle elasticity. By stretching the aim is to improve the capacity of elongating muscles thus obtaining a number of benefits.
Having good flexibility will lead to optimal sports performance and injury prevention. When performing stretching exercises correctly optimize the flexibility and this leads to improved benefits:
- The speed and coordination of movements
- Muscle elasticity
- The power and muscle strength
- The preparation of the muscles to make the effort
- Slip planes
In addition, contractures are prevented because it gets the muscles relax. Stretching should be done after a good warm up, as this leads to increased internal muscle temperature and promotes flexibility. Read the rest of this entry »