Well, mostly log chahte hain apne biceps par work karnan.. They wanna look big and all. But Truth is k biceps ka work itna important nahi jitna baqi muscles ka hota hai. I will get to this later.
Lets talk about how to get bigger biceps..
Zada tar log dumbbells use karte hain biceps par work karne k lie.. But us say biceps big ho jate hain but it does not give you a good look.
I mean us simple exercise say ap k biceps big to ho jayeingay is terhan:
laykin aysi look nahi aye gi:
---------------------------------
Muscles may jitni zada detailing ho utna acha lagta hai. now in first image there is no detailing you can just see one big arm but in second picture there are more tone & details...
So I m gonna tell you few exercises jis say ap detail la sakte hain, biceps or other muscles par...
First of all, do not stop usingdumbbells... Keep using them as that is pretty good exercise.
Now first thing: CURL BARBELL is most effective one to bring in nice detail to your biceps...
is may ap wide grip k sath biceps par work kijiye .. and you will see some good result.. Now ek or baat k ho sakta hai k wo curlbar par utna weight na utha sakein jitna ap regular straight bar par uthate aye hongay.. curl bar is all about burning... it will burn your muscles thats why you will reduce all fat from your biceps and bring in more tone...
Now let me tell you a great exercise jo ap curl bar say kar sakte hain.. yeh exercise straight bar say bhi ki ja sakti hai but if you do it with curl bar its more effective to bring in good shape..
Its called SUPER 5 or SUPER 7 ( there are maybe other names for this )
us may hota yeh hai k ek set may ap 3 sets karte hain 5, 7 ya 10 reps k. so its like
1 parent_set is equal to 3 child_sets of 5 reps
you must do 3 parent_set.
Now let me show you how...
First Child Set: Curl Bar pora neeche lay k jaye and adha upper (All the way down, half way up) Do 5 reps.
Second Child Set: Half Way Down, All the way up, bar pori upper laiye and adha neche. Do 5 reps
Third Child Set: All the way down, All the way up. Pora neche and pora upper. Do 5 reps.
Repeat this process 3 times.
Now remember: Do not Do not move your hips and elbow while doing this exercise. Stand firm.
-----------------------------------------------------------------------------------
Another exercise is k ap dumbbell say biceps par zada intensity dijiye...
is k lie kissi bench ya chair par baithiye... simply apni elbow ko half way thigh par rakhiye ya apni knee cap par.... and repeat above exercise with dumbbell.
============================
With these exercises you can get nice result in no time... Let me know if you any question or concerns...
Note: no laughing at the drawings.
Tagging: @Atif-adi | @kool~nomi | @FAHAD @ @*Muslim* | @Nelly | @Iceage-TM | @eXcalibuR
Lets talk about how to get bigger biceps..
Zada tar log dumbbells use karte hain biceps par work karne k lie.. But us say biceps big ho jate hain but it does not give you a good look.
I mean us simple exercise say ap k biceps big to ho jayeingay is terhan:
laykin aysi look nahi aye gi:
---------------------------------
Muscles may jitni zada detailing ho utna acha lagta hai. now in first image there is no detailing you can just see one big arm but in second picture there are more tone & details...
So I m gonna tell you few exercises jis say ap detail la sakte hain, biceps or other muscles par...
First of all, do not stop usingdumbbells... Keep using them as that is pretty good exercise.
Now first thing: CURL BARBELL is most effective one to bring in nice detail to your biceps...
is may ap wide grip k sath biceps par work kijiye .. and you will see some good result.. Now ek or baat k ho sakta hai k wo curlbar par utna weight na utha sakein jitna ap regular straight bar par uthate aye hongay.. curl bar is all about burning... it will burn your muscles thats why you will reduce all fat from your biceps and bring in more tone...
Now let me tell you a great exercise jo ap curl bar say kar sakte hain.. yeh exercise straight bar say bhi ki ja sakti hai but if you do it with curl bar its more effective to bring in good shape..
Its called SUPER 5 or SUPER 7 ( there are maybe other names for this )
us may hota yeh hai k ek set may ap 3 sets karte hain 5, 7 ya 10 reps k. so its like
1 parent_set is equal to 3 child_sets of 5 reps
you must do 3 parent_set.
Now let me show you how...
First Child Set: Curl Bar pora neeche lay k jaye and adha upper (All the way down, half way up) Do 5 reps.
Second Child Set: Half Way Down, All the way up, bar pori upper laiye and adha neche. Do 5 reps
Third Child Set: All the way down, All the way up. Pora neche and pora upper. Do 5 reps.
Repeat this process 3 times.
Now remember: Do not Do not move your hips and elbow while doing this exercise. Stand firm.
-----------------------------------------------------------------------------------
Another exercise is k ap dumbbell say biceps par zada intensity dijiye...
is k lie kissi bench ya chair par baithiye... simply apni elbow ko half way thigh par rakhiye ya apni knee cap par.... and repeat above exercise with dumbbell.
============================
With these exercises you can get nice result in no time... Let me know if you any question or concerns...
Note: no laughing at the drawings.
Tagging: @Atif-adi | @kool~nomi | @FAHAD @ @*Muslim* | @Nelly | @Iceage-TM | @eXcalibuR
...nick change kiya hai kia?
nhi btaongi,,,,,,,,,,,,
..
ab sabko nhi btai
