Breathe in through your nose when your arm is extended and slowly release the air through your mouth as your arm rises. You should have expelled all the air out when your fist is completely raised and firmly pressing against your shoulder. Breathe in through your nose as you lower your forearms.
Benefits: Larger Biceps and triceps – Reps: One Minute – (Cardiomuscular™ system)
- Start with your arms down at your side.
- Feet shoulder length apart.
- Knees slightly bent. Tighten stomach.
- Grasp a dumbbell in each hand so your palms are facing each other.
- Then without moving your elbows, raise your hands and forearms until the weight in your hands touches your shoulder then squeeze tightly.
- Lower your arms down to your sides and rotate your thumbs inwards until your triceps feel tight. Squeeze. Release and rotate your thumbs back to the starting position.
- Repeat the exercise for one minute.
POSSIBLE DAMAGE FROM INCORRECT LIFTING: Elbow joint damage, damage to the rotator cuff, lower back pain, neck pain, ligament, and tendon damage.
The key element here is to avoid injury at all cost. Some of the pitfalls that take place causing undue stress, as well as injury is the speed in which we release the weight and not necessarily when we make the exertion. The complete repetition must be done at the exact same speed when we are exerting to lift the weight, as when we are releasing it, to avoid velocity to put hundreds of pounds of pressure on the joints, ligaments, and tendons of that particular body part. Additionally the grip should be firm but not tight to avoid any nerve damage in the hands. Once those items are mastered the correct breathing will help muscle growth and focus and concentration will allow you to put the most effort into the particular muscle that you’re working out. Above all do not sacrifice form for weigh or repetitions… never sacrifice form.
© Copyright – Hector Sectzer
