Thursday, September 16, 2021
The Best Muscle Workouts


Want biceps like Hrithik Roshan? Try out this intense 5-exercise workout routine at the gym

Quite recently, Hrithik Roshan flaunted his guns on his Instagram. The 47-year-old, who still maintains his Greek God like physique…

By admint10m , in Arms , at September 12, 2021

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Quite recently, Hrithik Roshan flaunted his guns on his Instagram. The 47-year-old, who still maintains his Greek God like physique to the T, has biceps that’ll inspire you to do better at the gym.

A small and complex muscle, the biceps are usually the toughest to grow and intensely engrossing to maintain. But, with particular fitness routines and exercises, you can get the right pump on your muscles and help them grow bigger, quicker.

Want biceps like Hrithik Roshan? Try out this intense 5-exercise workout routine at the gym

1. Dumbbell Curls

Kick it off with the basic dumbbell curls. Get the muscle warmed up and ready for the more intense workouts coming up. Use dumbbells for this one and increase the weight with every set.

2. Cable curls

The cable curls are different from dumbbell curls because they make staying true to the form easier. With the help of the cable, you will rarely stray away from the elbow curl movement bringing tension on the biceps. Cable curls also allow you to significantly increase the weight.

3. Preacher Curl

This one’s for the lower part of your bicep. Also, preacher curls are one to preach. Placing your arms on the v-shaped support you can use a bicep curl rod with weights of your choice. Go slow with this one, allow the tension to be felt in the bicep muscle just above the elbow.

4. 21s Bicep Curl

You’ll be doing 21 reps in a single set and this can really make your biceps burn, so be ready to face the heat. The motion is similar to the bicep curl, only this time you will be stopping mid way. For the first seven reps, lift your arm only till the dumbbell is adjacent to the elbow. For the second seven, bring it down from the shoulder, but not all the way, till your arms are at 90º (dumbbells adjacent to the elbow). For the final seven, do the complete bicep curl, but try and go slow, this will increase the tension on your biceps heavily – getting a pump like no other.

5. Incline Dumbbell Curl

To wrap things up, get a bench, a couple of dumbbells and loads of motivation. By this point you are bound to be tired, but this last set will help you get that bulk in the biceps. From the sitting position on an incline bench, push your chest out, arms by your side and shoulders pushed into the bench. Lift the dumbbells all the way to the shoulders.

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