Fitness and Muscle Work

feature by webmd Arm toning and strengthening exercises are important throughout life, says Dan Agresti, exercise physiologist and owner of ProActive Health and Fitness in Denver. And the benefits go way beyond looking good in a tank top. Life is a lot better when you're strong," says Agresti. "It's fun to know I can do just about any task." Having upper body strength also helps us combat the physical pitfalls of our culture. "We live in such a flexed-posture society, says Lori Incledon, athletic trainer and author of Strength Training for Women. Being hunched over the computer, in front of the TV, and at the steering wheels of our cars takes a toll, she says. The shoulder girdle becomes stretched, the chest muscles get tighter, and we set ourselves up for decreased range of motion and potential injury. "We're never going to be able to reach for the cup on the highest shelf anymore" if we don't balance out our muscles with exercise, says In...

Stand facing the machine, grip the bar like image showed. Inhale and straighten your arms, don't separate your elbows from your side Exhale as you complete the movement

Sit on the bench. Rest your arms on your thigh or bench. Take an underhand grip on the bar, with your wrist passively extended. Curl your wrist up Back to starting position This exercise good for flexors of the wrist and fingers.

Stand with your feet slightly apart and your arms straight, using an overhand grip Inhale and curl the bar Exhale as you complete the movement This exercise will affect extensor of the wrist and fingers, brachioradialis, brachialis and to a lesser degree, biceps

Stand or sit with your arms resting on the bench Inhale and curl the bar Exhale as you complete the movement

Sit and take an underhand grip on the bar with your arms straight and your elbows resting ont he padded and angled surface of the table: Inhale and curl the bar Exhale as you complete the movement The good things using machine, you can't cheat, because your arms are firmly held on the table.

Stand, keep your back straight and take an underhand grip on the bar with your hands slightly more than shoulder-width apart: Inhale, then curl the barbell Contract the gluteal, abdominal and back muscles isometrically to avoid torso swing Exhale as you complete the movement Mainly works on biceps, brachialis and to lesser degree the brachioradialis, pronator teres and all the flexors of the wrist and fingers.

Stand facing the machine and grasp the handle with an underhand grip Inhale and Curl the pulley handle Exhale as you complete the movement This exercise will pumping the biceps .

Sit on a bench, with your forearms resting on your thighs. Take an overhand grip on the bar with your wrists passively flexed. Curl your wrists back toward you Return to the starting point This exercise works the wirst and finger extensors. This very good for strengthening the wirst.

Place your hands on the edge of a flat bench and rest your feet on another bench. Assume a torso-leg angle of about 90 degrees: Inhale and bend your arms Straighten your arms to return to the starting point, exhaling as you complete the movement This exercise works the triceps, pectorals, and anterior deltoids. Placing a weight on your thighs increases the difficulty and intensifies the effort. See other technique (video)

Stand with your knees slightly, bendig forward at the wast, and keeping your back straight. Press your upper arm against your side. Bend yur arm a 90-degree angle: Inhale and straighten yourarm Exhale as you complete the movement This exercise is excellent for pumping the entire triceps group. For a better result, you can do this movement until you feel the burning sensation in your muscles. See other technique (video)

Stand or sit holding a dumbbell in one hand with your arm extended upward: Inhale and bend your elbow to lower the dumbbell behind your neck Return to the starting position, exhaling as you complete the movement Note the uprigth position of the arm strectches the long head of the triceps, favoring its contraction in the movement. See video See other technique (video)

Stand facing the machine with your hands on the bar and your elbows against your sides Inhale and straigthen your arms, but don't separate your elbows from your sides. Exhale as you complete the movement This exercise works the triceps and the anconeus. You can perform an effective variation of this movement with a rope instead of the bar to work the lateral head of the triceps more intensely. Use an underhand grip to place emphasis on the medial head of the triceps. At the end of the movement, hold an isometric contraction for one or two seconds to feel the effort more intesely. If you use a heavy weight, lean slightly forward at the waist for more stability. This exercise is very easy to perform and can be done by beginners to help develop strength before moving to more difficult exercises. See video exercise you also can see other technique

stand between the pulleys, spread your arm, and grasp the high pulley handles with an under grip: inhale and curl the handles toward your head exhale as you complete the movement This exercise is mostly used to complete a workout focusing on arm development. It works mainly the biceps - particularly the long head, which is first stretched and tensed while your arms are spread. This exercise also works the brachialis. Never use heavy weight with this exercise. Concentrate on feeling the proper contraction along the medial part of the biceps

This is the best exercise for the brachioradialis. It also works the biceps and develops the brachialis. You can do it by standing or sitting. Grasp a dumbbel in each hand with your palms facing inward. Movement Inhale and curl the dumbbells to your shoulders, either simultaneously or alternately. Exhale as you complete the movement.

This exercise allows you to control the range, speed, and alignment of the movement. It works mainly the biceps, brachialis, and brachioradialis. Movement Sit on a flat bench. Hold a dumbbell and rest elbom on the inner side of your tigh. Curl upward the dumbbell and inhale. Lower the dumbbell and exhale. Do it one hand in a time. For Do's and Don'ts see Curl Exercise

Bicep exercise probably one of most popular exercises. You can do this exercise by standing or sitting. Bicep curl exercise is the safest exercise as long the weight of dumbblle is not over. Movement Holding dumbbell in each hand with palm facing inward. Raise arm and turning the palm up facing your chest. You can do it alternately or simultaneously. Inhale when raise the arm. Do's Complete movement slowly Keep body upright Choose a weight that you can hold Don'ts Don't swing and shrug shoulders Don't swing your body Don't hold the breath

Arm training include following excercise: Curls Concentration Curls Hammer Curls Low Pulley Curls High Pulley Curls Barbell Curls Machine Curls Preacher Curls Reverse Curls Reverse Wrist Curls Wrist Curls Push downs Reverse Push downs One-Arm Reverse Pushdowns Triceps Extension Dumbbell Triceps Extension One-Arm Dumbbell Triceps Extension Seated DUmbell Triceps Extension Seated EZ-Bar Triceps Extension Triceps Kickbacks Triceps Dips Some resource of detail exercise is taken from book : Strength Training Anatomy, by Frederic Delavier .If you interested to get more detail information, you can buy this book online. Just click link below.