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Arms Biceps Deltoid Forearms Healthy lifestyle Trapezius Workouts

The Biceps Killer Workout, Incline Dumbbell Hammer Curl

Incline dumbbell hammer curl is one of the great workouts to tone and build your bicep muscles by specially targeting them. It will also work on your deltoids, trapezius and some of your forearm muscles.

Incline Dumbbell Hammer Curls Benefits

Incline dumbbell hammer curls is a workout with many benefits. Mainly it targets your biceps and increase its size if you are a man, if a woman then it will help you to get nicely toned arms. Also as the incline hammer curl allows the muscles to be under tension for a long period of time, it will increase the endurance and help you to have strong pair of arms. Not only that, hammer curl will help to improve the wrist stability and strengthen your grip. But most importantly, hammer curl only needs inclined bench and a pair of dumbbells. So it is very easy for you to perform.

How to perform Incline Hammer Curls

So here are the basic steps to perform incline dumbbell hammer curl in the correct way. Follow these steps carefully to make your biceps bigger and toned.

  • Sit and lay on an inclined bench after setting its inclination to about 30 to 45 degree angle
  • Grab the dumbbells by each of your hands and let it hang freely towards the ground
  • Now lift both of the dumbbells towards your chest directly without moving your upper arms
  • Slowly put down the dumbbells until it reaches the free hanging position
  • Repeat 3 sets of 10, 12 or 15 repetitions

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Categories
Abs Arms Chest Core Deltoid Glutes Hamstrings Healthy lifestyle HIIT Quadriceps Shoulders Triceps Workouts

The Best Full Body Strength Training Exercise, Burpees

Burpees is a great full body workout for calorie burning exercises. It is usually an essential exercise for HIIT workout sessions. So if you are up to burn your excess fat, then it is a must to add burpees in to your routine. As it is a full body workout, it works on many of your muscles including arms, chest, abs, glutes, quads and hamstrings also.  

Burpees Benefits

Burpees is a workout with many benefits as it works on many of your body muscles. It builds your muscle strength in your legs, hips, buttocks, abdomen, arms, shoulders and chest. But most importantly, it will help you to burn calories. For an average person, 10 – 15 calories will burn if you perform burpees for about 60 seconds.

Burpees variations

In this exercise also there are few variations to target different muscles. But in this case, all of them are suitable for fat burning because they all are high insensitive workouts. Some of the variations of burpees exercise are as follows.

  • Push up burpees This is the most usual variation of the burpees exercise. The steps to perform this variation will be discussed below.
  • Side burpees – This variation is also very similar to the usual burpees variation. The only difference in this is you have to jump to the side instead of the back. All other steps are same as in the usual variation.
  • Superman burpees – In this burpees variation, instead of the push up part, all other steps are similar. You have to perform superman posture instead. If you do not know about superman exercise, just click below to know everything about it.
    Superman Exercise
  • Star jump burpees – In this variation also the only difference is you have to perform star jump instead of the usual push up.
  • Tuck jump burpees – instead of push up you should do a tuck jump. Click down below if you don’t know how to perform star jump and tuck jump.
    Star & Tuck Jump
  • Bench burpees – In this variation you have to jump on to a fixed bench or a stair instead of the push up.

How to do Burpees?

The basic movement used in usual burpees  can be performed as the given steps down below.

  • Begin in a standing position
  • Move into a squat position with your hands on the ground
  • Kick your feet back into a plank position, while keeping your arms extended
  • Return your feet into squat position immediately
  • Stand up from the squat position 
  • Perform burpees for 3 sets of 12, 15 or 20 repetitions

You can follow the picture shown below the topic to have more convenience. So, get ready to change your body.

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Categories
Arms Back Core Deltoid Shoulders Trapezius Workouts

The Most Beneficial Exercise for Strong Shoulders, Lateral raises

The dumbbell lateral raise is a great upper body workout which will work on many of your muscles. It will primarily affect shoulder muscles, Deltoid and Trapezius in detail. But if you perform lateral raises correctly, it will also affect your arms, neck and on your core.

Now if we looked into the benefits and importance of lateral raises on our body, there are few. Main benefit of performing this exercise for men is, it will give you strong and broad shoulders. Also for women, this exercise will help you to have a nice shoulder and back instead of flabby fat. Another important point for both men and women is, lateral raises will help you to improve your shoulder mobility.

Now let’s move on to the question how to perform dumbbell lateral raises correctly. So here are the basic steps to perform the exercise.

  • Stand on your feet shoulder width apart, with a dumbbell on each hand
  • Keep your back and core straight
  • Now slowly lift the dumbbells out to the sides until your hands are almost parallel to the floor (your elbows should have a slight bent)
  • Hold for 1 or 2 seconds
  • Lower your arms slowly
  • Repeat the steps

Do 3 sets of such 10 – 25 repetitions. Make sure to get a light weight if you are a beginner. Select a weight which you can do the total number of repetitions in a 1 set without having intervals in the set. 

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