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Arm Exercises For Beginning BodybuildersExercise AdviceHere's a great article about exercises which talks about all the ways that exercise helps you lose weight and get in shape fast. Basically, the healthier your diet and the more calories you burn by increasing your metabolism, the more weight you'll lose. Of course, with some extra help from a real good workout program, things will go even faster. Read on for more advice on finding the best exercises for you. Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don't forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:1. Biceps brachii - two muscles at the front upper arm that run from the elbow to the shoulders.2. Triceps brachii - three muscles at the rear upper arm that run from the elbow to the shoulder.3. Forearm - several smaller muscles that run from the elbow to the wrist.There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps.Three biceps building exercises are recommended for beginners:1. Standing barbell curl - 3 sets of 10-15 reps.2. Alternative standing dumbbell curls - 3 sets of 10-15 reps.3. Preacher bench curls - 3 sets of 10-15 reps.Three triceps building exercises are recommended for beginners:1. TIP: As you can tell by reading this, there's a lot of stuff to know when you're deciding whether or not to use this approach. In the meantime, be careful choosing which foods you eat, determine how much fat is in a serving portion, and balance your body's nutritional requirements so as to maximize fat reduction over total weight loss. Dips - 3 sets of 10-15 reps.2. Close grip bench press - 3 sets of 10-15 reps.3. EZ bar lying extensions - 3 sets of 10-15 reps.One forearm building exercise is recommended for beginners:1. EZ bar reverse curls - 3 sets of 10-15 reps.As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your arm exercises into a program similar to the one suggested below:Day 1: Biceps, Back, AbsDay 2: Hamstrings, Shoulders, AbsDay 3: Quads, Forearms, CalvesDay 4: Triceps, Chest, AbsFor the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises. Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.Related PagesZone Diet Information - Details of this popular weight loss system - Find out what the experts say about losing weight by eating fewer starchy foods and more meat, vegetables, and fruit. Ten Weight Loss Tips - These ten tips will help you lose weight fast - Weight loss works faster when you cleanse your system, drink plenty of water, and increase your fiber intake. Hoodia Diet Pill - All about the Hoodia diet pill - Weight loss advice on using Hoodia Gordonii to safely suppress your appetite. In The NewsWeight Loss Surgery Helps Obese Women Have Healthier Babies (The Hendersonville Times-News) Weight-loss surgery helps with pregnancy: study (Reuters via Yahoo! News) |
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