Tag Archives: healthy body

6 MINUTES TO BIGGER ARMS

6 MINUTES TO BIGGER ARMS

 

Hey guys what’s up, we’re gonna take you through a super fast, killer bi & tri superset to help you get bigger, shredded looking arms. We’ll do 3 rounds, 12 exercises each, and we’ll even add some things in there to make it a little more difficult, or increase the weight a little bit as we go.

Workout Breakdown:
We’re gonna do a buddy system, so while Jonny does Biceps first, I’ll do triceps – and then we’ll swap. Keep a minimal amount of rest. It’s super quick, but you’re going to get a crazy pump out of it.

The first move is dumbbell bicep curls, mimicking a barbell curl. We’re using dumbbells today to get better isolateral movement so that the dominant arm doesn’t take over, and each arm gets the exact same amount of work. Standing up, make sure not to sway backwards to use momentum to get the weight up, and keeping your elbows as stationary as possible, squeeze your biceps to bring the weight up to your shoulders, and slowly and controlled, let it come back down.

Second move of this superset is Bench Dips:

Sitting with your back against the length of the bench, bring your arms up and backwards to rest your hands on the bench and feet out in front of you on the floor.

You should then be able to push your body up, straightening out the arms by squeezing the triceps. Lower yourself back down, and repeat. Keep a bend in your knees if you need to. Add a box to rest your feet on to make it more challenging. You can even add a dumbbell on your lap to add more resistance.

0:47 Round 1 Dumbbell Curls – Jonny

1:06 Round 1 Bench Dips – Henry

1:27 Round 1 Bench Dips – Jonny

1:30 Round 1 Bicep Curls – Henry

3:33 Round 2 Bench Dips – Henry

3:53 Round 2 Bicep Curls – Jonny

4:28 Round 2 Bench Dips – Jonny

4:44 Round 2 Bicep Curls – Henry

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6:17 Round 3 Bicep Curls – Jonny

6:31 Round 3 Bench Dips – Henry

7:06 Round 3 Bicep Curls – Henry

7:23 Round 3 Bench Dips – Jonny

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You Really Are What You Eat.

You Really Are What You Eat. Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health. Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.
Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon. soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer. And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected. With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life.
Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced. An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.
Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia.
And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense. When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.
Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time.
Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more.

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