The biceps femoris, the semitendinosus, and the semimembranosus are some of the muscles that make up the hamstrings. With leg curls, deadlifts, and "good mornings," you can change the shape of your hamstrings.
Good Morning, Leg Curls, Calf
The gastrocnemius and soleus muscles make up the calves. The gastrocnemius is the big muscle that most of the time gives the lower leg a nice shape. This muscle can be built up by doing any exercise where you push against a weight with the front of your foot, heels up. One example is standing heel raises, which can be done with or without dumbbells. Stretches and workouts for the calves
How Much Weight Do You Lift?
Biceps: The biceps muscles (biceps brachii) are important working muscles in the upper arm. They also give a good sense of width and bulk when paired with strong chest and shoulders. Arm curls with dumbbells or barbells are common, but cable curls are also a good way to mix things up and work the whole arm in a slightly different way.
Arm Curls Cable Curls Triceps
The back of the upper arm is where the triceps muscles are.
Even if your biceps are strong enough, having big triceps makes your arms look better.
Don't forget about them. Do pushdowns, overhead extensions, and dips.
Tricep Extensions
8 Good Ways to Work the Triceps
Delts (Shoulders) (Shoulders)
The "delts" are the large shoulder muscles that work together. They are made up of the front, middle, and back deltoids. They look good with the chest, arm, and back muscles to make the upper body look powerful. Use overhead presses, front raises, upright rows, or an incline press to make them bigger. This is why they are there.To make your arms look bigger, you need to work on your biceps, triceps, forearms, and shoulders.
Make your guns
The biceps are in the front of your upper arms. They start at the front of your shoulders and run down your arm. They attach to the other side of your elbow bend. They make it possible for your elbows to flex, or bend. If you want to build bigger biceps, you can do exercises like barbell curls, dumbbell curls, hammer curls, and isolation curls during your workouts.
Focus on the Triceps
Your triceps run from the back of your shoulders to your elbows along the back of your upper arms. They are in charge of straightening your elbows when there is resistance. Triceps extensions while lying down, dips, overhead triceps extensions, and dumbbell kickbacks are all good exercises for building size in the triceps.
Don't forget your shoulders and arms
When your shoulder deltoids are strong, the tops of your arms look bigger. Your deltoids move your arms forward or out to your sides when you lift them. Shoulder presses, front raises, and side raises all work your deltoids. With dumbbell wrist curls, you can build up the muscles in the front of your forearms. These include the flexor digitorum superficialis, flexor digitorum profundus, flexor carpi radialis, flexor carpi ulnaris, palmaris longus, and flexor pollicis longus. Extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, extensor carpi ulnaris, extensor indicis, extensor digiti minimi, extensor pollicis longus, and extensor pollicis brevis are the muscles on the outside of your forearms. With dumbbell wrist extensions, you can build up these muscles.
Try on a Size
If you want to make your arm muscles bigger, you can do this by doing two upper-body weightlifting workouts per week. Include exercises for your biceps, triceps, deltoids, wrist flexors, and wrist extensors. Jessica Matthews of the American Council on Exercise says that each exercise should be done three to six times, with six to twelve reps per set. Between each set, take a 30–90 second break.
留言