Tips to Gain Biceps and Triceps

A fitness freak person generally consider muscle building to get a well toned physique. When you think of any muscle man, usually our eyes stick on arms. If your arms are built perfectly then it can display your love for fitness. Well it is not easy to get a perfect body and physique if you don't know what you need to do. Let's highlight the tips which will help you to gain biceps and triceps. Follow proper diet If you want gain weight that eating healthy diet should be your preference and if you are overweight than you need to take balanced, low fat diet so that you can control your body weight. A normal person requires 3000 calories per day but those guys who are underweight needs more than that. You need to plan our diet and you can divide your meal into 4-5 small meal sessions with adequate break. Take proper rest When you work out follow the simple rule prepare your day for different muscle exercise. For instance if you are exercising for biceps today then you should exercise for chest next day. It is important take proper rest in order to repair the damaged tissues during workout. Exercises for biceps To build the muscles of the biceps it is very important to do physical activities such as lifting, pulling, weight balancing. Below are exercise which are helpful to build biceps: Hammer curls [caption id="attachment_3070" align="alignnone" width="636"] Hammer-curls[/caption] Stand up straight and get dumbbell on both hands Make sure your elbow to your body and your palm must be towards the chest Make your upper arm motionless use your biceps to take the weights Lift up the weights until biceps gets completely stretched and seize them for a second Now steadily get down the dumbbells back and get back to starting position Do 3 sets of 15 repetition and take 30 seconds interval Standing barbell curls [caption id="attachment_3071" align="alignnone" width="636"] Standing-barbell-curls[/caption] Stand straight put your hands on barbell at the thick part of shoulder Raise your chest and don't get it down rapidly Resist the weight while you get down Do 3 sets of 15 repetitions and take 30 seconds interval Standing dumbbell curls [caption id="attachment_3072" align="alignnone" width="636"] Standing-dumbbell-curls[/caption] It is similar to barbell curl, the main difference is that you need to carry dumbbells in both hand by which you can do more repetitions conveniently as compare to barbell curl. Stand straight with dumbbell in both hand Make your elbows close to your body and turn your palm forward to your face Make your upper arm static use your biceps to take the weights Raise the weights until your biceps gets completely stretched and get it them on the level of shoulder Lower down the weights slowly to get back to the starting position Do 3 sets of 15 repetition and take 30 seconds interval Exercises for Triceps [caption id="attachment_3073" align="alignnone" width="636"] Triceps-extensions[/caption] Triceps are one of the crucial muscles for the strength of arm. Below described exercise are helpful for strengthening triceps Triceps extensions Stand straight and clutch the dumbbell with each hands Make your feet and shoulder width apart Slowly raise the dumbbells over your head until your arms get completely stretched Resist your palm and face upward them in ceiling Maintain the closeness upper arm to your head slow down the resistance in a semicircular movement backward the head Upper arms should be motionless and forearms should move only Lift up the weight to go to the starting position Do 3 sets of 15 repetition and take 30 seconds interval Push-ups [caption id="attachment_3074" align="alignnone" width="636"] Push-ups[/caption] Put your hands firmly on the ground under your shoulders in plank position Set the position of your toe so that it can balance your lower body Compress your back to make your whole body straighten Slowly get down your body and keep your back straight Slowly lower down your body while keeping your back straight bring your chest and feet downward the earth and pull up your body to get back to the starting position Do 3 sets of 15 repetition and take 30 seconds interval