Exercises for biceps, triceps, shoulders and forearms are used to tone and strengthen the muscles of the arms, reducing the softness of this area. However, for muscle to develop it is important to adapt the diet, consume protein-rich foods and in some cases, dietary supplements like Whey Protein, with medical advice. Find out what are the best foods to gain muscle mass.
Exercises should be performed based on the person’s purpose and physical condition and should be recommended by a physical education professional. Depending on the objective, be it muscle endurance, strength gain, weight loss or hypertrophy, the professional indicates the number of repetitions and series, the intensity of the training and the type of exercise, it may be advisable to perform in isolation or multiple. -Joint exercises, which are those in which all groups are activated, such as in the bed linen developed, in which the chest, triceps and shoulders are worked, for example.
- It is important to monitor a professional so that the goal is achieved and that there is no muscle exhaustion.
- It is recommended that the person rest the muscle group worked during the day and thus there may be gains.
Discover some exercise options for biceps, triceps, forearms and shoulders:
To thread the hammer, hold a dumbbell in each hand, next to the body, palm inward, and bend the elbows until the dumbbells are at shoulder height.
This exercise can be done with dumbbells or dumbbells. To exercise it is necessary to flex and extend the elbow, preferably without moving the shoulders or performing compensatory movements with the body so that your biceps can work in the best way.
Stand up, hold the dumbbell and place it behind your head, bending and extending your forearm. If there is compensation in the column, that is, if the posture is misaligned, the exercise can be performed sitting.
You must hold the rope, leave your elbow attached to your body and pull the rope until your elbow is extended, then return to the starting position, that is, when your forearms are near your body. It is important to avoid pushing your shoulders so as not to stretch this area.
To perform this exercise you have to sit on the floor with your legs semi-highlighted or extended and place your hands on the seat of a chair or bench, performing a lifting of the body so that all the weight of the body is in the arms, also working. Triceps.
This exercise can be done bi or unilaterally. You should sit and hold a dumbbell, resting your wrist on your knees, and lift and lower the dumbbell only with the strength of your wrist, avoiding activating another muscle group as much as possible. Wrist flexion can also be done using the bar or instead of the dumbbell.
This exercise can be done standing or sitting and should be done by holding the dumbbells at shoulder height, palming inwards, and lifting the dumbbells above the head until the elbows are extended. You can also make the same move with your palms forward.
Hold the dumbbell with your palm down and lift the dumbbell to one side at shoulder height. A variant of this exercise is the front lift, in which instead of lifting sideways, the dumbbell is lifted forward.