Arm Workout

Arm muscles Workout.


By Fitasport | Posted on 27-10-2017
Anatomy of the arms, what muscle groups can and should you workout?

Before we jump straight to arm exercises, it is good to know how this anatomical.
Your arms can make a lot of moves, forward and backward, you can fold up over your head lifting etc.
The shoulder is the basis for the arm and most top arm muscles Gush from this area.
In the upper arm are the biceps and the triceps so placed that they empower the forearm to push and bend.

Your upper arms are from 4 large muscles, starting with the shoulder or deltoid, Triceps and Biceps than the known, and the upper arm muscle.

Below you can see what matters.
Upper arm muscles        Upper arm muscles

Bring the arm muscles of the forearm force over on the wrist, hands and fingers.
A group flexors and extensors control the movements of the wrist, where these muscles work together with other muscles of the fingers, thumb, RADIUS and ulna.
This muscle groups enable the arm and wrist in a position both to bending (flexion) and stretch (extension) as the body (abduction) and to the body to move (adduction).
Some of these muscles participate in more than one movement.

Forearm musclesIt is of course very important that you all above arm muscles well developed.
f you forget one, you will definitely see this over time and that you really do not.

Massive arms, the dream of every man. And this dream would you like to achieve as soon as possible. With these exercises create you who arm muscles.
Your forearms are trained by both wrist movements under tension, as by strength training of the fingers. Both are controlled by muscles in the forearm.

Biceps workout

The biceps are often referred to as the muscles and are the characteristic of strenght.
A lot of men find well-developed biceps because they are so important to show how strong they are and impress the women.
It is the show muscles.
Bodybuilders and power athletes strive for the greatest possible biceps.
It is properly training the Biceps means a lot vary between exercises and technically good.

I continue in on these exercises in this special Biceps workout blog.

Bicep machiene trainingThere are several ways to the biceps to train.
This can be both with dumbbells, dumbbell, EZ-bar, cable and on a fitness machine like the machine curl.
The Machine Biceps Curl is with both arms at the same time carried out with the help of the fitness machine.


To your Biceps to train fully (round) move your wrist in the direction as shown in the picture and train in Pronatie and in Supinatie.
Pronatie Supinatie
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Triceps workout

The Triceps are often less important than the Biceps because you can see the Biceps so beautiful.
But the Triceps are of great importance for beautiful muscular arms and if you want to get more muscle mass and muscle strength in your upper arm.
Thick triceps ensure greater and muscular upper arms.
Developed biceps and triceps distinguish the men from the boys in the gym.
It is properly training the Triceps means a lot vary between exercises and technically good.

I continue in on these exercises in this special Triceps Workout blog.

Tricep machiene workoutThere are several ways to train the triceps.
This can be both with dumbbells, dumbbell, EZ-bar, cable and on a fitness machine like the machine curl.

The Machine Triceps Curl is with both arms at the same time carried out with the help of the fitness machine.



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De Farmers Walk

The farmers walk of carry is part of practices and games strongest man.
It's literally run with weight in your hands, and not a few miles but think of dozens and hundreds of pounds per hand.
This exercise regularly you see coming back in CrossFit boxes, and with good reason.
With the farmer's walk you build functional strength, it is a full body exercise that power for each athlete to.
Just think of how often one day you something of fundamental picks up and walk with it.
A nice weight to begin with is 0.5-0.75 times your own body weight per hand.
The farmer's carry you can actually with everything to grip and weighs heavily.
The farmers carry is no insulating exercise but an exercise in which your whole body goes to work. From head to toe.



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Wrist Extention Rolls

The exercise:
Grab a rollbar with a weight to a rope.
Make sure that the weight on the ground and roll him backwards up on with your wrists.
Then you let the weight back slowly bags with your wrists.
Do this for 5 minutes.



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Dead Arm Hang

The exercise:
Connection to a bar with the feet of the floor for 1 minute.
And repeat this 6 x



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Forearm Workout

The exercise:
Watch the video and join him after. Train your forearm from your wrists but be sure they are not overloaded because the nerves and muscles for your fingers run through your wrist and there is little space so you can quickly blesure.



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