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Arm Toning Workouts for Bigger Arms

Most man and woman wants arms the most. It acts as a sexual appeal and boosts your confidence. Arms do not get toned without exercising. Hence, this article will deal with how to get bigger arms briefly. Following these arm workout rules will basically cover your fifty percent arm training.

The basic parts of arms are biceps, triceps and other associated muscles. Training them will make your arms toned. There are several arm exercises for toning your arms. Exercising arms along with these basic rules will result best.

• Training frequency: The exercise routine should be done no more than twice a week. Exercising Frequency depends on the split routine used. If you need more recovery, cut a bit, but make sure to exercise your arms at least once on a weekly basis.

• Tempo: is your repetitions speed. Tempo is noted in several of these routines with a 4-count prescription. For example, a 4020 tempo is performed as follows:

o Eccentric (negative/lowering the weight) 4
o Stretch/Pause between eccentric and concentric 0
o Concentric (positive/lifting the weight) 2
o Contraction/pause between concentric and eccentric 0

• Antagonists and supersets: Supersets are an effective training technique in arm exercises. An antagonistic superset is the biceps and triceps pairing exercise with little or no rest in-between them.

• Same muscle group supersets: They are the two exercises for the same muscle done back to back with no rest in between. These exercises are denoted the same way as antagonistic supersets. While antagonistic supersets are better for strength. Using both is recommended.

• Tri sets: A tri set is three exercises for the same muscle group done with little or no rest in between. The level is a step beyond supersets in intensity and difficulty. Tri sets are performing a large volume of work in a short time period. Tri sets are an outstanding technique for bodybuilding.

• Triset Routine: this is one of the best arm toning exercise routines of all time.

Variations on the multigrip routine have been around for ages. Meanwhile a strength coach Charles Poliquin improvised the technique and brought it the routine to popularity again. Pick three exercises, each with a varied grip: pronated, neutral, and supinated. Normally, the former is the weakest grip and the latter is the strongest grip. However, the exercising order may change for variety and balanced development. Staying with the same series for the duration of each training cycle is strongly recommended.

Moreover, other routines include muti-angle tri set, unilateral multi-grip biceps, Gironda's 6 X 6 balanced arms, volume training, drop supersets, pre-exhaust, etc.

Keep things simple and often seek the best advice for any attempt. For the arm training, it is particularly sensible to keep up short and simple sticking with a working plan. A plan, which is based on several basic movements, and a list of guidelines proved to get better results.

Who does not want to stay fit as well as big-toned arms? For more information on how to get bigger arms, click the link.

Article Source: http://EzineArticles.com/expert/Aurchita_Nandy/2135179

4 Traps Workouts For Crafting The Perfect Shoulders

Yes, it's easy to notice the guy with big arms, but huge traps are even more impressive. When it comes to building the upper body, the trapezius muscles are often neglected - even though they can make a HUGE difference to your overall physique.

The best workouts for your traps focus on sculpting the shape of these muscles, as well as packing on a good amount of size.

This combination of definition AND mass is a sure-fire winner, but it's important not to overdevelop the traps if your chest and shoulders are lacking. It's all about striking the right balance.

By the end of this article, you're going to have a clearer understanding on the best exercises that will transform your traps from scrawny to super-size. Read on to find out what my top 4 traps workouts are for Crafting The Perfect Shoulder muscles...

Is bigger really better?

Good traps aren't too bulky and have a good cut where they meet your shoulders. When combined with the lats, the traps should help to create a kite-like shape - the perfect balance of lean mass and definition that we talked about earlier.

Why definition is important

When looking at the back, you will want to see a good amount of definition from the bottom of the head to the outer shoulders, and the traps should extend to the middle of the back.

The top part of the traps - which is also the most visible - is often the hardest to develop. But if you're up for a challenge, I'll tell you how to do it...

Workouts for Bigger Traps

Say 'traps workout' to any bodybuilder, and they'll probably recommend doing lots of shrugs.

Yes, these are effective exercises for building up this part of the body, but there are even better workouts that will really give you the mass and definition that you need.

If you're wanting to build 'tall' traps that have a slight hanging look, you're going to have to do more than shrugs.

Here are some of the best exercises you can do for taller, more defined traps.

1. The shrug (3 sets of 50 reps)

The classic shrug is pretty self-explanatory and once you've mastered it with proper form, you'll be good to go. Perform with a dumbbell, straight Olympic bar, trap bar, hex bar, or even cables - it's up to you.

It's not about how much weight you use but how you perform the exercise.

What's the correct weight to use, I hear you ask? It should be heavy enough for you to struggle on the 11th rep, and then you can use that last bit of strength to push out the 12th.

If you get to the 12th rep and could probably do a couple more, the weight you're using is too light.

2. Single arm dumbbell upright rows (3 sets)

Ever heard of the weight-to-rep concept? This is basically when you match the number of reps to your chosen amount of weight. For example, if you can use a 50 pound dumbbell, you'll do 50 reps with it.

Remember - start from the elbow and focus on your form - even when you get tired.

3. Low cable face pulls (3 sets)

Attach a rope to the bottom part of a vertical cable rack - you know, the ones that you can adjust yourself. Next, stand a couple of feet from the rope to position yourself properly.

This exercise can be tough, but it's definitely one that will sort out the men from the boys. Try not to pause at the top of each rep, and keep the movement steady.

4. Upright row (3 sets)

A great exercise for building traps - even if you've probably done it before. Just concentrate on pulling up - placing a slight pressure on the traps - and don't cheat by leaning backward or forward.

Customize your workout

The truth is this: the traps can be difficult to build so you'll need some patience. But you'll soon notice a difference if you continue with these exercises.

The best workouts for your traps focus on both size and definition, and although heavy weight is good, you'll get more out of it if you focus on form.

Complete the following 4 traps workouts:

4 sets of 5-8 reps of shrugs
4 sets of 5-8 reps of single arm dumbbell upright rows
4 sets of 5-8 reps of low cable face pulls
4 sets of 5-8 reps of upright rows

One last thing...

keep safe at all times, and don't overdo it! You'll soon build impressive traps that will make you stand out from the crowd. Good luck!

If you enjoyed this article, then I'm sure you will also enjoy my Shoulder and Arm Workout Routine

Article Source: http://EzineArticles.com/expert/Justin_P_Kavanagh/1515027

The Best Workouts For Your Upper Abs

The midsection is an area that causes many people to worry since it can largely determine how attractive they look with or without clothes. Men will long for the colloquial six pack while women will yearn for flat tummies so they can look good in their outfits and feel equally attractive and appealing. Healthy eating is of course amongst the best remedies for getting the perfect upper abs. However, the right exercises play a very important role too, and will fetch you the desired results within a short period of time. Here are some of the best workouts for your upper abs.

1. Wide Leg Cross Sit-ups

Lying flat on the ground, spread your legs wide and contract the core as powerfully as possible. Raise the torso and touch the left foot with the right hand. Go back down and extend the arms over the head stretching the core. Then, crunch up and allow the feet to touch the ground. Repeat this motion exchanging hand touches from one foot to the other. You can add a medicine ball or dumbbell to make the workout a little challenging.

2. Cable crunches

Let a rope handle attachment hang on a cable pulley station. Grab it with your hands lowering the body to a kneeling position. Stick the butt out leaning your hips back to form a 45° angle with the torso. With the hips stable, tighten the abs and puff the chest out slowly crunching the abs towards the floor. When the chest is parallel to the floor, squeeze the abs for a few seconds and extend the back. Stretch the spine and abs to return to starting position. You can increase the weights as you get stronger with this workout.

3. Sprinters

Lying flat let your arms stay at the side and then contract the core as powerfully as possible. Raise the torso explosively together with the left leg and right arm. Ensure that the knee and elbow is of the same height when doing this so they are directly across each other. Go back to start position and repeat with the opposite leg and arm. To make the workout a bit challenging, you can hold light dumbbells.

4. Swiss ball weighted crunches

Lower the lower middle back onto a Swiss ball firmly and hold the hands behind the head before slowly extending backwards more than 180°. Crunch upwards powerfully and squeeze the abs holding the contraction for a second. It is important to make the movement slow with the back remaining on the ball all through. Extend the abs and then lower the torso down over the ball top. You can repeat this several times and hold the dumbbell behind the head as you get stronger.

5. Bicycle crunches

Take a flat position on the floor and raise your legs resting them on the tabletop. With the hands behind the head, extend the right leg out as far as possible and simultaneously crunch the right elbow to the left knee and squeeze the abs for a second. Kick the left leg outwards and let the right knee rest onto the tabletop before then crunching the left elbow across the right knee and squeezing for a second.

There are numerous upper ab workouts that can fetch you amazing results. The secret is to ensure you get them right and remain consistent in working out for the best results.

Article Source: http://EzineArticles.com/expert/Shalini_Mittal/1225843

Arm Toning Workouts for Bigger Arms

Exercise and Workouts - Should You Use Caffeine Before Your Workout?

One supplement you will want to consider investing in if you are serious about fitness success is one of the cheapest ones on the market. The product? Caffeine. Caffeinated drinks and supplements are amongst the most commonly used products by athletes and body builders to boost their focus and the level of pain they can tolerate during their workout.

You don't even necessarily have to buy caffeine - you can just down a cup of coffee before hitting the gym (provided it doesn't give you any gastrointestinal issues, of course!).

What will caffeine do for you? Why use it before your workout session? Let's take a closer peek into some of the key benefits it will deliver...

1. Increased Energy. The first big benefit? More energy. It doesn't take much to realize that adding caffeine to your meal plan will go a long way towards boosting your energy level. After all, you may be doing this every morning. But, what you should note is for this to be maximally effective, try switching your morning cup of coffee to decaf.

Yes, those first few mornings may be challenging, but by avoiding too much caffeine in your day, you boost your sensitivity to it. Then, when you do have it prior to a workout session, you'll notice an even greater benefit.

2. Enhanced Fat Oxidation. The next reason to add caffeine to your exercise plan? Increased fat oxidation. Those who use caffeine prior to aerobic types of exercise tend to use more fatty acids as a fuel source than those who do not take in caffeine. So drinking a cup of coffee before your exercise session could, in fact, help you become leaner due to increased fat oxidation.

Not to mention with the extra energy you have now, you may be working harder as you exercise, also boosting your total daily calorie burn in the process.

If you want to get lean, caffeine can help give you an added boost.

3. Improved Mental Focus. Finally. The last reason to add caffeine prior to your workout session? Improved mental focus. Try it and see what a difference it makes next time you are working out in the gym.

You'll find you are more focused and ready to attack the workout ahead. This increased mental tenacity can also lead to superior performance, helping you see far better results than you otherwise would.

So, give caffeine a try next time you're gearing up for a workout session. You will often find it in pre-workout products as well, so you may use one of those to get this in as well.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

4 Traps Workouts For Crafting The Perfect Shoulders

Fitness Tips: The 5 Best Workouts for Your Arms

Let's face it: next to six-pack abs the number one muscle group that every guy wants to train is arms. Having the sculpted guns you desire is not hard. There are a wide variety of ways to achieve this and we'll discuss the proven effective ones...

#1. - Kettlebells

The kettlebell was the strength secret weapon of the soviet special forces. In this discipline the principal exercise is the kettlebell swing. Exactly as the name implies it's essentially a swing.

In this drill you place the kettlebell between your legs, then you use your hips and posterior chain to propel it forward and up in a circular swing movement, then you drop it under control back between your legs.

This exercise will work all the muscles of your back chain, from your heel to your upper back, your abs, your chest, and most importantly to our purposes, your arms. You only need to train 15 minutes three times a week to see results.

#2. - Push-ups

Every single military training program includes push-ups, and there is a good reason for that. Push-ups work all the muscles in the upper body and build strength in the forearms, wrists, upper arms, shoulders and chest.

Doing push-ups on a regular basis will give you the sculpted arms you have been craving for, plus some added bonuses.

#3. - Pull-up bar

Pull-ups are one of the most challenging exercises. They will help you increase your arms, back, and abdominal strength very fast. The strength in your hands and fingers will increase as well.

Many guys find it very difficult to execute this exercise. Do as many pull-ups as you can and don't be discouraged if they are not a lot. If you are consistent and perform only 10 pull-ups everyday you will be amazed with the results.

#4. - The classic barbell curl

This is a very basic and boring exercise, but it works. Many guys consider the barbell curl the best bicep exercise because you can use a wide range of grip widths. This will allow you to hit different parts of your biceps.

#5. - Slow bench dip

This is a great exercise for developing the triceps. You don't need any kind of fancy equipment. You can use any bench or two stable chairs to perform this drill.

Execute any of the exercises above and you will get the arms you desire. Just remember, if you want to see fast results, you have to train your arms frequently to exhaustion. The fatigue will stimulate the chemical reactions in the body so that muscle hypertrophy will be attained.

If you want to learn how to lose weight and get six pack abs faster than you ever thought possible go to http://www.alphamaleworld.com, you'll be glad you did.

Article Source: http://EzineArticles.com/?expert=Luigi_Carucci

The Best Fat Burning Workouts

Losing weight and burning fat requires time, effort and sacrifice. It goes without saying that you will only lose weight in a healthy way if you combine the right exercises with a proper diet and keep up the regimen with consistency and purpose.

This article will focus on the exercise aspect of your weight loss program. You will need to do the correct exercises to burn as much fat as possible. If you're not maximising your workouts, you'll not burn fat fast.

This will demotivate you and make your fat loss journey a struggle. Like a hamster spinning a wheel, you'll be doing a lot but not getting anywhere. Observe the tips below and watch the fat melt off your body in record time.

The key to losing fat quickly is combining cardio with resistance training. The reason most people don't reach their fat burning potential is because they only do one and not the other.

Cardio refers to cardiovascular activity and it is the cornerstone to weight loss. Walking, running, swimming, cycling, rowing and skating are examples of cardio activities. Basically, any exercise that raises your heart rate for a continuous period of time can be considered a cardio activity.

The more intense your cardio workout, the more calories you will burn and if your diet is good, you will burn off more fat. Cardio activities should last for 30-60 minutes. It should never go on for more than an hour at a time.

There is often strong debate about whether one should engage in fast cardio or slow cardio. Another hot topic is if you should do cardio on an empty stomach.

The best advice I can give you is this. Cardio at any time is good but you will burn fat faster if you do it first thing in the morning on an empty stomach. However, do it at a moderate pace. If your cardio is too strenuous, you'll burn precious muscle.

It's always advisable to alternate between slow and fast cardio on different days to spice up your training and keep your body guessing.

The next part of your workouts should be resistance training. That means working out with weights, resistance bands or other muscle building apparatus.

The heavier the weights, the more calories you burn and the faster you drop those pounds. Your body burns more calories when it has more muscle.

Women often feel that working out with weights will give them a masculine body. This is a common misconception. Weight training will tone up their thighs, butt and give their body a fit, feminine shape.

Building muscle is not easy and most men themselves, struggle with it. So, women can rest assured that resistance training will make them fit and fab without turning them into the Hulk.

Resistance training should last for about 30 to 45 minutes. That should be sufficient to raise your metabolic rate and make you a fat burning machine. The goal here is to burn fat, improve your muscle tone and raise your metabolism.

Both cardio and resistance training must be combined for you to have the best fat burning workouts.

For example, on Mondays, Wednesdays and Fridays you could do weight training. On the other days, cardio would be your choice.Or you may wish to work out with weights for about 30 minutes and follow it up with a 30 minute run.

This would be an excellent workout. Combine both and you will have workouts that will burn the most stubborn fat in no time at all.

The best fat burning workouts are all laid out in leading diet guide The Fat Burning Furnace. You can read my complete Fat Burning Furnace review on my website and discover a neat way to get a discounted price.

Article Source: http://EzineArticles.com/?expert=Dave_Simpson

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