23 BEST BICEPS EXERCISE

23 awesome ways to work your biceps. Some of these are classics; some are new. Some are a grind; some are fun.

Pick the ones you like (and maybe some that you don’t), and use them to pump up your arms—and fill out your sleeves.

Photograph by Beth Bischoff

STANDING DUMBBELL CURL

In a biceps-focused list like this, you can’t leave out the classic curl. So we didn’t. (Don’t worry: The exercises will get more interesting.) But we would ask that you use a weight that makes sense: If you’re swaying back wildly and contorting your body—especially excessively arching your lower back—to lift the load, you should probably get a lighter pair of dumbbells.

Do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides. Turn your arms so your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

Photographs by Beth Bischoff

OFFSET-GRIP DUMBBELL CURL

It’s nearly identical to the standard-grip biceps curl, with one important twist: Your palm is not centered on the bar of the dumbbell.

Holding the dumbbell close to one of the heads shifts the weight distribution. It challenges your biceps brachii to work harder to keep your palms facing forward at all points of the exercise.

Do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides—either your thumbs or pinkies should rest right next to one of the heads of your dumbbells. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

Photographs by Beth Bischoff

HAMMER CURL

Take your standard-grip curl and flip it on its side. This small difference in the way you hold the dumbbell helps transfer more of the work from your biceps brachii to your brachialis—a muscle that can make your arms look thicker.

Do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing your thighs. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

Photographs by Beth Bischoff

STATIC DUMBBELL CURL

This biceps exercise takes advantage of isometric training, a technique in which you hold the weight in one position for a period of time. It will stimulate your muscles in a way that is different from performing full reps, explains BJ Gaddour, Men's Health Fitness Director. And that simple change can spur new growth.

Do it: Grab a dumbbell with your right hand and stand behind a bench raised to a 45-degree angle. Lower the dumbbell until it’s just beyond half way. Hold for 20 seconds and then repeat on your left arm.

Photograph by Beth Bischoff

DECLINE DUMBBELL CURL

Lying chest-down on a bench really isolates the biceps since you don’t have to maintain as much tension in your legs and core muscles as you do when you stand. Use various grips in this position to zero in on different parts of your biceps.

Do it: Grab a pair of dumbbells and lie with your chest against a bench that’s set to a 45-degree incline. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

Photographs by Beth Bischoff

                         

INCLINE DUMBBELL CURL

The opposite of the decline variation, you’ll lie on your back, allowing your arms to drop down behind your body. This puts an extra challenge on the long head of your biceps brachii because you’re working from a deficit—meaning, you’re starting the movement at a point where you have less leverage than normal.

Do it: Grab a pair of dumbbells and lie with your back against a bench that’s set to a 45-degree incline. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

Photographs by Beth Bischoff

KNEELING SINGLE-ARM CURL

Curling a weight with one arm helps you zero in on weak spots—especially if you have one side that’s stronger than the other, says Gaddour. And performing the biceps exercise in a kneeling position will diminish the chance that you use body English to heave the weight up to the top position.

Do it: Grab a pair of dumbbells. Hold one dumbbell by your side in your left hand, palm facing your thigh. In your right hand, hold the dumbbell with your palm facing outward. Without moving your upper arm, bend your elbow and curl the dumbbell as close to your shoulder as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arm. Perform all reps on your right arm before switching to your left.


Reference and source : http://www.menshealth.com/fitness/best-biceps-exercises/slide/8

KESILAPAN YG BIASA DILAKUKAN SEMASA GYM

Apakah kesilapan yang biasa dilakukan semasa di gym?

Terlalu Gopoh

• Sela dan Tempoh masa yang singkat.
• Terlalu berharap kepada hasil yang cepat/mendadak.
• Tidak berharap kepada peningkatan yang konsisten dan ‘gradual’.

Ikut/Dengar Nasihat yang Salah

• Sepatutnya lebih merujuk kepada yang pakar.
• Elakkan nasihat-nasihat yang berupa ‘BroScience’.
• Tidak salah meminta/ambil nasihat daripada rakan taulan/sekerja, tapi biarlah daripada yang layak/berkelayakan.’

Terlalu Bergantung kepada Senaman Kardio

• Tidak/Kurang manfaatkan senaman bebanan sedangkan senaman bebanan telah terbukti lebih banyak membakar lemak dan kalori.
• Melakukan senaman kardio terlalu lama sehingga kehilangan tenaga yang sangat diperlukan untuk senaman bebanan.

Mengangkat Bebanan Lebih

• Beban terlalu tinggi sehingga abaikan faktor teknik/’forms’.
• Mentaliti yang menjurus kepada peningkatan risiko kecederaan.

Tidak Membuat Penilaian Fungsi

• Bersenam/Berlatih secara membuta-tuli.
• Tidak mementingkan pembangunan bahagian/anggota tubuh yang lemah.
• Abaikan kepentingan dalam membaiki Jangkauan Jarak (‘RoM’).

Konsumsi Air Putih Tidak Menentu

• Konsum kurang air putih.
• Tidak/Kurang konsum air putih sebelum & ketika bersenam.
• Boleh akibatkan kesakitan, dan kekejangan.
• Tingkatkan risiko kecederaan, dan mendapat sakit seperti demam, dan sebagainya.

Tidak Mementingkan Nutrisi

• Peningkatan aktiviti seharian juga perlukan peningkatan bekalan nutrisi.
• Ketidakseimbangan nutrisi boleh akibat pelbagai masalah seperti sakit/penyakit, stress, mengantuk, kelesuan, dan sebagainya.
• Mengurangkan keberkesanan program menurunkan berat badan, dan membakar lemak.
• Boleh akibatkan tubuh berada pada keadaan ‘Starvation Mode’.

Terlalu Bergantung kepada Makanan Tambahan (Supplements)

• Abaikan kepentingan makanan/minuman sebenar (‘Real-Foods’).
• Psikologi: ‘Supplements’ HANYA ‘Tambahan’. Ini juga bermaksud/’Imply’ bahawa diet dan nutrisi yang seimbang (‘Spot-On’) daripada pengambilan makanan dan minuman sebenar, adalah sudah mencukupi.
• Alasan tidak punya masa mencukupi untuk buat persediaan ‘meals’ seharian adalah perkara yang terlalu biasa (‘Too Common’).
• Tidak/Kurang menyedari bahawa makanan tambahan boleh mengandungi (‘If not all’) bahan kimia, bahan berbahaya, dan sebagainya, yang boleh merosakkan sistem tubuh.
• Perlu diingatkan bahawa tidak semua pengusaha bersikap jujur SEPENUHNYA berkenaan dengan bahan-bahan sebagai kandungan dalam produk mereka, termasuk informasi tentang fakta nutrisi, kaedah produksi, dan sebagainya.

Fokus kepada Kuantiti Sahaja

• Tidak mementingkan kualiti senaman/latihan, diet, dan sebagainya.
• Contoh: Gagal memilih beban yang sesuai ketika melakukan senaman bebanan pada rep tinggi.

Menggunakan ‘Gears’ yang Tidak/Kurang Sesuai

• Gunakan kasut yang tapaknya tidak rata/’flat’ ketika melakukan senaman tertentu seperti ketika ‘Leg-Day’, ketika ‘DeadLifts’, dan lain-lain.
• Gunakan ‘gears’ yang sudah lusuh/haus, yang sepatutnya sudah ditukarganti.
• Gunakan pakaian yang tidak/kurang bersesuaian.
• Gunakan ‘running-shoes’ yang tidak bersesuai dengan permukaan seperti untuk trek/balapan, hutan, pergunungan, berbatu-batu, dan sebagainya.
• Tingkatkan risiko kecederaan terutamanya kecederaan pada sendi, pada tendon, pada tulang belakang, dan sebagainya.

Kesilapan-kesilapan ketika bersenam ini perlulah diperbetulkan, supaya tidak terjadi perkara yang tidak diingini semasa senaman gym. Takut nanti akan memberi kesan buruk kepada sistem badan. Jangan terlalu PUSH jika badan tak mampu, yang penting mestilah KONSISTEN.

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HOW TO EAT LIKE BODY BUILDER / ABANG SADO

Eat the right amount of protein

You probably know that the body builder's diet is very high in protein. Growing muscles do need quite a lot of it, but past that point any extra protein is just calories, and therefore less effective than carbs. For most people, 0.8 grams of protein per pound of bodyweight (1.75 g / kg) per day should be plenty.

• Some good options for high-protein meals include: London broil/top round steak, salmon, chicken breast and pork tenderloin.
• Being vegetarian or vegan doesn't mean you can't eat like a body builder. In fact, vegan body builders are becoming more and more common. Some vegan substitutes include soy (and other legumes), seitan, quinoa, buckwheat, and mycoprotein.
• For breakfast, try egg yolks and oatmeal, or high-protein cereal and a protein shake. Stay away from sugary cereals.

Use liquids for nutrition between meals

Protein shakes are a great way to get more energy in between meals. They're especially useful if you need to fight off junk food cravings.

• Whey protein is easy to digest and absorb.

Never skip meals

Skipping meals is as bad as skipping workouts. Your body needs the nutrients in your meals to keep building mass.

• If life makes it hard to schedule meals, consider keeping a small cooler with you with a meal or two in it at all times.

Keep it balanced

While protein is crucial, it's also important to eat balanced meals. In particular, vegetables and complex carbohydrates need to be a staple in your diet.

• Some bodybuilders recommend asparagus, broccoli, or spinach, but there are many other options.

Stay hydrated

Your body is mostly made up of water. To keep it functioning smoothly, you need to stay hydrated. This is important for everyone, but especially for anyone doing hard training.

Moderate the fat

Some fat is fine, but avoid excessive amounts. Avoid foods with added fats like butter and fried foods.

• In particular skip the butter, oil, and rich sauces when possible. Use a light cooking spray in the place of butter and oil whenever you can.

Avoid processed food

Body builders try to "eat clean." This means that you should avoid unhealthy choices like fast food and processed food.

• These foods turn into fat and not muscle. Remember, you are what you eat!

Don't eat sweets

You should avoid refined sugars and other simple carbohydrates in most scenarios. These foods are empty calories that take the place of healthier options that build muscle mass.

• Your best bet is to get these foods out of your home so you aren't tempted to eat them.
• Carbohydrates before bed are the worst. Because you won't be exercising for several hours, your body will store these carbs as fat.
• There is one exception to this rule: right after a hard workout, some simple carbohydrates are okay. If you're craving a bagel right after a session at the gym, you can indulge that craving, as long as you don't forget to eat your protein.

Dine out moderately and carefully

When you eat out, you lose some control over what goes into your meal. Restaurant food in general also usually contains more fat and salt than the food you prepare at home. Try not to eat out too often.

• When you do eat out, try to stick to clean proteins and simple vegetable side dishes. Scan the menu for the choice that best fits the body building diet.

Don't eat too much

Many people hear "bulk up" and assume that means you have free reign to eat as much as you want. This is definitely not the case. Body builders need to watch the amount they eat just as much as anyone else.

• The math here is simple. If you are taking in more calories than you are burning off through exercise, your body will store those calories as fat. As a body builder, your calorie threshold might be higher than the average couch potato. But that threshold is still there.
• It's a good idea to read food labels, count calories, and make sure you are taking in as close to the right amount of protein as possible. You need lots, but there is such a thing as too much.

CARDIO WORKOUT

HOW TO GET THE ULTIMATE PHYSIQUE (CARDIO WORKOUT) 2016 | THENX

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IMPROVED HEART HEALTH

The first one is an improved condition of your heart. Your heart is a muscle just like any other and in order for it to become strong it must be worked. If you fail to work it, it will weaken over time and this can cause a variety of negative health effects.

By getting the heart pumping at a faster rate on a regular basis you will keep it in shape and healthy. Too many people are getting winded just performing simple exercises such as walking up the stairs and the primary reason for this is because they are neglecting to work their heart muscle.

INCREASED METABOLISM

Another reason to perform cardio is for its effects on the metabolism. Along with speeding up your heart rate, cardiovascular exercise also increases the rate of various other processes in the body, also known as your metabolism.

Generally speaking, the more intense the cardio session, the more noticeable increase you will see with regards to your metabolic rate. Intense interval sprints (also known as HIIT) increase the metabolism; the highest with a process called EPOC (Excess Post-exercise Oxygen Consumption). An increased metabolism means an easier time maintaining your weight (or losing weight as the case may be).

IMPROVED HORMONAL PROFILE

Performing cardiovascular exercise also changes the hormonal profile in your body considerably. It releases 'feel good' hormones that will help ease symptoms of depression and fatigue as well as releasing hormones that decrease the appetite.

Individuals who partake in regular cardio exercise often have a much more positive outlook on life simply because they are getting the stress-relief benefits from these hormones.

IMPROVED RECOVERY ABILITY

Certain types of cardio exercise, usually lower, more moderately paced forms, can decrease your recovery time too. If you have just performed a hard session in the gym, hopping on the treadmill for a walk or light jog will help to remove some of the by-products that were created during the lifting session.

This will help to reduce your DOMS (delayed onset of muscle soreness) and help bring more oxygen rich blood to the muscle tissue improving in the repair and rebuilding process. To you, this translates to your being able to get back into the gym quicker and work the muscles again.

Building muscle mass is a combination of an overloading stimulus and sufficient rest to allow the muscle to heal itself. If you skew this balance either direction, either working out too much or providing too much rest in between, you aren't going to get optimal results.

The more frequently you are able to work a muscle though (assuming full recovery has been achieved) the faster you will add additional new muscle. Cardio helps you do this. Just don't take this too far as excess cardio or cardio done at such a high intensity that it places additional strain on the muscles is going to actually hinder recovery rather than aid it.

MANAGEMENT OF DIABETES

Lastly, for those who have diabetes, cardiovascular exercise helps them manage this condition. By performing the exercise you will increase your muscle's ability to utilize glucose. Those who exercise regularly tend to have better control of their blood sugars and do not see as many blood sugar swings as those who don't. For diabetes this is increasingly important as they are extremely sensitive to changes in blood sugar levels.

CARA BINA BADAN DI RUMAH

Ramai yang ingin memiliki bentuk badan Abang Sado tapi tak mampu untuk mendaftar ke gym atau malas dan tiada masa untuk ke gym. Kita juga boleh BINA BADAN DI RUMAH. Kita perlu fokus pada latihan seluruh tubuh dan juga harus mengurangi lemak tubuh sehingga otot-otot perut anda akan timbul. Apa yang kita perlu adalah mengkombinasikan makanan yang sihat dan latihan rutin yang efektif.

Beberapa cara bina badan di rumah dengan mudah dan berkesan:-

1. Beri komitmen untuk makan makanan yang sihat dan seimbang – ini amat penting untuk bina badan dan tubuh yang sihat. Kurangkan makanan yang berkarbohidrat sederhana dan gantikannya dengan yang berkarbohidrat kompleks seperti ubi dan beras merah. Makan karbohidrat di pagi hari. Pilih sayuran bukan tepung seperti kacang hijau dan kubis dan makan makanan protein tanpa lemak seperti ikan dan ayam. Hindari makanan segera (fast food) yang seringkali mengandungi banyak gula dan lemak.

2. Dapatkan cukup protein kerana protein membantu kita menguatkan jaringan otot ketika kita menghilangkan lemak dari tubuh. Makan 1 gram protein untuk setiap angka berat badan. Makan protein sebelum dan sesudah latihan. Minum protein shake untuk melengkapkan makanan protein kita.

3. Minum 500ml air sejuk pada saat bangun tidur. Air sejuk membuatkan tubuh kita untuk bekerja lebih keras untuk memanaskan suhu tubuh badan kita sehingga merangsang metabolisme kita yang berehat saat kita tidur.

4. Lakukan aerobik aktif tiga hingga lima hari dalam seminggu selama 45 minit setiap hari. Pergi berjogging, berlari, berbaisikal atau berenang. Kombinasikan setiap aerobik ini antara laju dan perlahan dalam rutin latihan harian untuk membakar lebih kalori. Jogging secara perlahan selama tiga minit dan berlari laju selama satu minit sebelum kembali ke kelajuan perlahan jogging. Ulangi urutan ini sepanjang waktu latihan.

5. Gabungkan latihan rutin membina kekuatan tubuh selama 3 hari yang tidak berturut-turut dalam seminggu. Boleh dilakukan secara selang sehari. Jaringan otot merangsang peningkatan metabolisme dan membolehkan pembakaran lemak dengan lebih banyak. Kombinasikan senaman, di mana anda menggunakan berat tubuh anda sendiri untuk ketahanan dengan mengangkat mesin angkat beban dan tanpa beban.

6. Lakukan kombinasi latihan perut pada 3 hari tidak berturut-turut dalam seminggu (selang sehari). Latihan perut membentuk perut kita. Lakukan latihan seperti V-duduk. Berbaring telentang di atas lantai dengan kedua lengan di luruskan di atas kepala anda. Tarik napas dan angkat lengan serta kaki untuk membentuk sebuah “V” dengan tubuh. Cuba rapatkan jari tangan anda ke jari kaki dan hembus nafas setelah mencapai jari tangan hampir ke jari kaki. Rendahkan diri kembali ke posisi awal. Lakukan sehingga tiga kali setiap kali latihan.

7. Latih perut bawah anda dengan melakukan sit-up. Baring di atas lantai telentang dengan lutut dibengkokkan dan rapatkan kaki ke peha. Letakkan tangan anda di belakang kepala. Tarik nafas dan angkat pinggul dari lantai untuk membawa lutut anda ke arah dada anda. Angkat bahu dari lantai pada waktu yang sama. Hembuskan nafas sebelum menurunkan diri kembali ke posisi awal. Lakukan sehingga tiga kali setiap kali latihan.

8. Cuba dapatkan 8 jam tidur di sehari. Semasa anda tidur, tubuh anda akan berehat untuk membolehkan kita memiliki tenaga untuk latihan seterusnya pada keesokan hari. Kurang tidur dapat menyebabkan kelaparan dan menambahkan berat badan.

Cuba amalkan cara bina badan di rumah ini secara berdisplin. Anda perlu yakin dan konsisten dalam melakukannya untuk dapatkan bentuk badan abang sado.