GYM JUNCTION – BICEP BASICS

Are you jealous of Hrithik Roshan and Salman Khan? Here is a set of exercises which can help you build biceps like them
T he contraction of muscles require energy which is derived from breakdown of carbohy drate and fat. Protein molecules are used for energy only when supplies of carbohydrate and fat are deficient. The carbohydrate is converted into glucose and stored as glycogen in the muscles and liver, fat into fatty acid and stored as body fat, pro tein into amino-acid and used for tissue growth and repair.

For activities requiring quick burst of energy like , power and weight lifting, the energy is derived from creatine phosphate stored in the body Creatine phosphate is . derived mainly from non-vegetarian food. Therefore vegetarians require outside supplementation for effective workout.

Dumb-bell curls : It develops the size and shape of the biceps and gives definition to it. Hold the dumb-bell in both the hands with an under-hand grip. Bring the dumb-bell up one at a time in an arc formation. Start with your palms facing your body and twist your palm forward as you curl the dumb bell up. Squeeze the biceps hard at the top and bring it back down slow and under control. Start with the other hand. Alternate one hand with the other in such a way that the dumb-bells cross each other mid way .

Hammer curls : This exercise is performed in a similar way as the one above. The difference is that the palms remain facing inwards. This exercise works out the biceps and fore arms together. The angle with which it hits the biceps is different and gives width to it so that it looks well developed even from the front.

Concentration curls : It gives the peak and ball like shape to the biceps. Sitting on a bench, grab a dumbbell with the back of your arm (elbow) resting along the thighs. Start curling the dumb-bell up and take it as high as possible. To make this exercise really effective, hold the dumbbell with palm facing towards the opposite thigh and as you take the dumbbell up rotate the hand all the way so that at the end the palm faces upwards. Squeeze the biceps hard at the top and bring the dumbbell down slow and under control again rotating all the way to the starting position .

Standing barbell curls : It develops the size of the biceps. Hold the barbell with an underhand grip with hands about shoulder width apart. Curl the bar up in an arc, bring it up as high as possible . Squeeze the biceps hard at the top and return to the starting position. Bring the bar down slow and under control.

T he contraction of mus- cles require energy which is derived from breakdown of carbohy- drate and fat. Protein mole- cules are used for energy only when supplies of carbohy- drate and fat are deficient. The carbohydrate is convert- ed into glucose and stored as glycogen in the muscles and liver, fat into fatty acid and stored as body fat, pro- tein into amino-acid and used for tissue growth and repair. For activities requiring quick burst of energy like , power and weight lifting, the energy is derived from crea- tine phosphate stored in the body Creatine phosphate is . derived mainly from non-veg- etarian food. Therefore vege- tarians require outside sup- plementation for effective workout. Dumb-bell curls : It develops the size and shape of the biceps and gives definition to it. Hold the dumb-bell in both the hands with an under-hand grip. Bring the dumb-bell up one at a time in an arc formation. Start with your palms facing your body and twist your palm forward as you curl the dumb bell up. Squeeze the biceps hard at the top and bring it back down slow and under control. Start with the other hand. Alternate one hand with the other in such a way that the dumb-bells cross each other mid way . Hammer curls : This exercise is performed in a similar way as the one above. The difference is that the palms remain facing inwards. This exercise works out the biceps and fore arms together. The angle with which it hits the biceps is different and gives width to it so that it looks well developed even from the front. Concentration curls : It gives the peak and ball like shape to the biceps. Sitting on a bench, grab a dumb- bell with the back of your arm (elbow) resting along the thighs. Start curling the dumb-bell up and take it as high as possi- ble. To make this exercise really effective, hold the dumbbell with palm fac- ing towards the opposite thigh and as you take the dumbbell up rotate the hand all the way so that at the end the palm faces upwards. Squeeze the biceps hard at the top and bring the dumbbell down slow and under control again rotating all the way to the starting position . Standing barbell curls : It develops the size of the biceps. Hold the barbell with an under- hand grip with hands about shoulder width apart. Curl the bar up in an arc, bring it up as high as possible . Squeeze the biceps hard at the top and return to the starting position. Bring the bar down slow and under control.

  • franca ochigbo

    my hands are not too fat, but i am not too comfortable with them when i have to wear sleeveless, i needed bicep dumbell to work on them but people keep saying i need to be careful so i dont develop muscles, what is your advice.