Biceps Routine for Women at Home

Your biceps and triceps muscles make up the front and back of the upper arm, respectively. As the largest muscle groups in your arm, these muscles are responsible for a significant amount of strength and lifting power in your arms. In addition to improving your functional capabilities, at-home biceps and triceps exercises can improve the way you look in a tank top or sleeveless shirt, eliminating that underarm jiggle women wish to avoid. Don't forget to warm up and then stretch for at least five minutes before beginning your exercise routine.


Seated Row

The seated row exercise helps to work your back and biceps. Start by taking a resistance band and wrapping it over the balls of your feet and grabbing each end of the band. Keep your back straight as you tuck your elbows in toward your body and pull your elbows back as your hands move closer to your torso. When you have stretched as far as possible, hold the position for three seconds, then release the stretch. Repeat the exercise eight to 10 times. Rest and then perform two additional sets.

Biceps Curl Using Resistance Bands



This biceps exercise requires a resistance bands. Choose first a strong and flexible resistance bands to support your biceps exercises, then we can start with the exercise. Bodylastic is the leading brand of resistance bands you can choose for this exercise.

Do this steps :

Standing in straight position, then open your legs to your shoulders wide.
Step on the middle of the resistance bands, and hold both of the handles with both hands. Palms up, and upper arms besides your body.
Bend both your elbow while pull the resistance bands to your shoulders. Don't forget to exhale!
Put down your arms to the beginning position, and inhale.
Repeat this exercise for 3 sets.

The Key to Get a Bikini Abs

Getting a flat belly and concrete-hard abs isn’t just about the hope of landing a modeling gig or a lingering stare. It’s also one of the surest signs of good health. Study after study, in fact, shows that people with smaller waistlines live longer than those with bigger ones. While it’s true that you can’t turn a landfill of a belly into a thin one overnight, you can use these smart strategies and quick tips to get a beach-ready body in no time flat.

Cut back on low-carb snacks.
Many bars and candies contain glycerin or sugar alcohols, which can cause bloating because your body can't fully digest them, says Leslie Bonci, R.D., at the University of Pittsburgh Medical Center.


Run one mile less.
"Your body can interpret excessive exercise as stress, causing you to retain fluid and become constipated," says Diana Taylor, R.N., Ph.D., at the University of California-San Francisco Center for Reproductive Health. But moderate exercise, such as yoga or walking, can speed things through your system and help nix the problem.

Do Random Acts of Cardio
Nothing burns fat faster than interval cardio but you don't have to do lengthy complicated workouts to lose belly fat fast. Work in 3 different types of intervals for 60 seconds at random times every day. Jump rope, stair runs, jumping jacks, squat-thrusts, mountain climbers, even a couple of sun salutations will burn fat and get your metabolism in constant fat burning mode. The best part of this is you'll boost endurance, energy, and tone up too!

SLOW DOWN
You'll get the body you want faster by doing 10 slow repetitions instead of 20 fast ones. Moving slowly--two counts up and two counts down--allows you to use more precise form, which can stimulate your muscles better and make them stronger, says Rodney Corn of the National Aca demy of Sports Medicine. (The faster you go, the more likely you are to use momentum instead of your abs.) Your muscles should feel tired in 15 reps.

Crunch as an Abs Workout Choice

Ab Crunches are just like any other ab exercise, if done properly and consistently you will benefit from this exercise. But again, any number of crunches are done for no good reason if you fail to blend your cardio and diet with this choice of exercise.

Remember we spoke about personalizing your ab exercises. If crunches cause you any discomfort, any strain, or even if you just don't like the exercise, my advice to you would be remove it from your regimen and find an ab exercise that feels more comfortable to you.


How to do it?

Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.

Pull your belly button towards your spine, and flatten your lower back against the floor.

Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.

Exhale as you come up and keep your neck straight, chin up.

Hold at the top of the movement for a few seconds, breathing continuously.

Slowly lower back down, but don't relax all the way.

Repeat for 15 to 20 repetitions with perfect form for each rep.

To add variation, bring your knees in at the same time you lift your upper body off the floor (full body crunch)

To make it more difficult, balance on an exercise ball.

What You Need To Know :
When working out your abs, look for exercises that challenge stability.
Certain squats and lunges can be just as effective as crunches.
Focus on your obliques with leg lifts.

Biceps Workout with Dumbbells

With dumbbells, a shift in arm position can help you to the perfect groove while, conversely, you might toil forever adjusting machine parts up and down and back and forth yet never get the damn contraption to fit. Machines can only be best-fit guesses.

The ubiquitous dumbbell can be found in both the posh executive health spas with loofah goofah and sea mud, and, of course, in all the back-alley gyms where some of the members seem to be part of the FBI's most wanted division.

Once more, if you get dependent on a certain arm machine and it breaks, you are screwed. But a dumbbell is pretty much a dumbbell. The best things about dumbbells are their affordability and how portable they are. Dumbbells are suited to arm training. They are all you need to build Iron Arms.


Example of the workout :

Inner-Biceps Curl Inner-Biceps Curl

Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.

Raise both dumbbells until they reach your shoulders' height and slowly lower them down after a short pause.

Try NOT to jerk your upper body in an effort to help you lift the

Hammer Curl Hammer Curl

Grab one dumbbell in each hand along the sides of your body, palms facing your body.

Raise both dumbbells by curling your elbows and lower them down after a short pause.

Keep your upper arms still throughout

Afternoon Workout Routine

Forget about morning and evening workouts! According to a recent issue of Spa Magazine, working out in the afternoon is better for you.

The air resistance in your lungs is lower in the afternoon, making it easier for air to circulate as you execute dance and aerobic workout routines. Draw a big heart in your workout plan grid when you pencil in 2 p.m. and try your swimming, aquatics workout, or mountain biking workout program in the afternoon.

*If you enjoy hot California weather year-round, remember that UVA and UVB strength is still high around 2 p.m. PST so include the note, “need extra sunblock,” in your workout plan.

All in all, a vigorous morning exercise routine can be easier to adjust to and just makes you feel good to face your day. So now, you may be thinking that you should definitely hit your workouts first thing. However, there are a few drawbacks to early workouts. These include:

Low body temperature when you first wake up
Decreased levels of blood flow in the morning could lead to more muscle injuries
Decreased blood flow also makes you feel tired and listless so it can be hard to get started if you just are not a morning person.
Lower glycogen levels after fasting also contribute to the tired feeling
Increased blood flow and body temperature in the afternoon increases your strength and endurance for training, leading to better results
Working out later in the day can lead to better, deeper sleep

As we know, muscles are broken down under the stress of exercise. When we sleep, they are rebuilt, and if we have a lifestyle conducive of an anabolic state, they grow back bigger and stronger. A simple and sound approach to recovery is to get at least eight hours of quality sleep every night.

Another basic goal of recovery is to minimize stress outside of working out. Worrying and that kind of chronic mental stress takes a good deal of energy, the same energy we want to use for growing bigger. Also, for those that have the time, techniques such as stretching, massages, and hot/cold contrast baths also aid recovery, reduce stress, and should definitely be looked into.

Blast Lower Abs Workout

If you’re looking for the secret to the body of your dreams having tight and defined lower abs is the key to success. The lower abs are one of the toughest areas of the body to target, and because of this there are more ways to do it wrong than there is to do it right.

Lower ab exercises often involve raising your legs to put strain on your lower abs. The leg raise is one of the best lower ab exercises that will get you lower abs but if you perform this exercise without proper form you could end up with lower back pain, hip pain, and no results.

Bad abs exercises (They are potentially harmful to the lower and middle back or ineffective for abs development)

1) Hanging leg elevated with an arched back

2) Torso twists

3) Machine based abs exercises

4) Machine based twisting exercises

The brief outlines are recommended and good abs exercises…

1) Abs scissors

2) Feet scissors motion

3) Corkscrew

4) Reverse crunches

5) Abdominal bicycles

Tips for abs training:

To maximize the benefits of above listed recommended abs exercises change the training variables once you’ve become proficient at all of the exercises. For example, you can change the amount of resistance, the volume of workout but do not over train because it causes muscles fatigue or possible injuries. I personally believed that moderate balance training with proper body positioning is the crucial aspect of abs development.

Here are some of the best lower ab exercises to try:

1. Alternating Supine Leg Walks

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical. Contract your abs so your midsection is tense.

Then, lower 1 leg so your foot is a few inches from the ground. Hold there for about 1 second, then return that leg to the starting position. Alternate which leg you lower.

Try a reps and really try to feel the lower abs working.

2. Supine Reverse Crunches

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical, then bend your knees at a 90 degree angle. Contract your abs so your midsection is tense.

Keeping your knees bent at the same angle, slowly lower them until the back of your feet are a few inches above the ground. Then, bring your knees up towards your chest and really squeeze your abs while doing this.

Repeat.

3. Leg Lifts

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical.

Contract your midsection by engaging the upper abs.

Then, lower both legs so that the back of your feet are right above the ground. After holding that position for a few second, return your legs to the vertical position.

Repeat.

Curl to Increase Biceps Mass

The biceps are one of the most “famous” muscles in the body. Even in youth, kids raises their arms and flex to the mirror, or one another, as a show of who is stronger and more dominant. When someone asks you to flex, they’re not talking about seeing a ripped chest or detailed back – they want to see the bicep. It’s long been used to gauge the overall muscle build of a man, and for those that want to increase the size of that area there are some very specific workouts that can be done to achieve maximum muscle in the biceps.

Performing bicep curls with the same weight day after day will prevent you from making strength and muscle mass gains. The principles of overload and progressive resistance state that you must continuously place a greater stress on your muscles than the stress it normally receives, according to the Health Fitness Instructor's Handbook. The result will be less plateaus, greater strength gains and increased muscle mass. According to the National Strength and Conditioning Association (NSCA), a simple way to increase your weight load is by following the "2-for-2 rule."

If you have any interest in building your biceps up in order to look like a tank, the standard barbell bicep curl is the best all-inclusive bicep exercise. Regardless of the amount of weight, your body will use all of the bicep muscles and some forearm muscles to raise the weight as you flex the arm closed. The standard curl forces the arm to work in relative isolation from the back and shoulders, but on one condition – you can’t cheat.

Torso swinging is common, and needs to be avoided if you want the most effective workout. The goal is to remain stationary, flexing the arm at the elbow joint without moving your upper body. Perform this bicep curl by holding a barbell in both hands. Hold the weight with your palm outward and let the weight hang at your hip so that your arm is fully extended downward. Tuck your elbow into your sides and curl the weight to your chin without moving your elbow, hips or torso. Maintain tension, let the weight down slow. Do not bounce the weight off your hips or quads to start the next rep.