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Greetings to all the viewers
I am back with another post
Today's post is especially for you
Because many people have requested me after chest workout post.
That is how they can train their biceps and triceps at home without equipment.
So in today's workout post, I will tell you how You can train arms well at home, let's start
Let me explain to you a little bit about the post.
We are going to perform 6 exercises
Out of which we will do 3 exercises for the biceps and 3 exercises for the triceps.
Here I am using a bucket, some water and a towel as an equipment
But I want to give a surety to all of you that if you will perform these exercises well,
which I will tell you during the post.
With the number of reps and sets
I promise you, you will feel a very good pump in your arms.
And you will get to know that
if you are dedicated then you can perform a good workout even at home.
Firstly the 2 exercises that I will perform in the superset, one will be for triceps,
one will be for the biceps.
for biceps, I will do just like you train your biceps at the gym with dumbells and bars,
I have made a version of it here, where I am using a towel.
You will get a towel in everyone's house, the length of the towel should be long enough
So that the grip will be easier for me.
With it, I am taking the bucket of the house which I have filled with water.
You can fill the water according to you
But I want to explain to you all a thing.
Because the biceps is a smaller muscle so
it is better to train with concentration than heavyweight.
And when it's going down or you are bringing up,
The weight should be in your control, it will matter a lot here.
Now we will start.
We will roll the towel very well, like this
Solid
After that, we will place it at bucket handle
Just remember that both sides of towel should be equally divided
You can't do it this way.
Ok
After placing it equally, you will hold the grip from a little bottom.
Like this
In the same way, as you hold the bar.
And lift the bucket.
Now pay attention to my feets
I can not keep my feet this way here because
this will make it very difficult for me to keep balance
so I will keep my feet at some distance
After that
Whenever we perform barbell curl or dumbbell curl we perform it standing up straight.
But here the problem is
I'll show you from this side.
When I lift standing straight, the bucket touches my stomach
And I don't get a good range of motion.
I have also figured out that
if I band a little forward from the pelvic bone
the chest will be lifted, core tight
Then the bucket all the time
while going up or down
While Going down, because there is so much distance between my legs that it gets space.
While going down because I am band from the pelvic bone
So there is constant tension on my arms.
Now we will start
After it
Tight core, lift the chest
Good Grip of towel
And
Here you have to keep one more thing in mind that you cannot swing like this,
your elbow should be fixed, okay
Now lift it up,
And just squeeze your biceps here and breathe out
After it with the full range of motion
Means take it to the bottom,
stretch the biceps and then lift it again.
Full complete repetition.
Now let me show you by doing 5-6 representations.
You can also see from the front.
Just after you perform 15 repetitions for the biceps,
immediately you will come towards the triceps without taking a break,
the exercise that you will perform back dips and you have to perform 15 repetitions of it.
I have already told you about this exercise in many videos.
You have to keep your hands like this with the help of a chair or
with the help of anything else
Place your hand on a chair at hip-width
And we cannot band forward too much
Keep the back straight, go down and come up.
Try to use your palms.
In this way, you will complete your one set.
But you have to perform 4 sets in the same way.
In the second superset, the exercise we are performing for the bicep is a version of the preacher curl
You will understand when you see the exercise.
But first, let me show you what people do.
Here I am using the same bucket
Still the same amount of water.
And here I will not use the towel
see what people do, people stand straight and curl like this.
And think that bicep is happening, it is happening
but this is not a complete range of motion.
Because after coming up, the bucket touches my forearm,
due to which I do not get the full range of motion.
And because of that my bicep does not squeezed properly.
That is why I will do this exercise in the version of preacher curl.
How?
One hand of mine is free, I will place it like this on my stomach.
And the other hand which holds the bucket I will place its elbow well
Like this, okay
Look from the side!
The reason for keeping it like this is because
you do the same thing when you perform preacher curl
Because this restrict your elbow,
So that you cannot move forward and backward
That is here too
Okay
Done
Now next how to increase the range of motion?
So we will band forward from the pelvic bone
It's completely like the Preacher, okay
Now you can start the exercise
You have to keep the core and the body tight before starting the exercise
Now let the bucket down slowly, like this
Feel the stretch in the bicep
And while coming up, keep lifting till your bicep is fully squeezed, like this
Breath out
then let the bucket down slowly,
Music
Good
I am feeling very good,
The bicep is getting a good squeeze
Like this
Just After doing 15 repetitions with this hand
With the support of the other hand
the same way I was doing
you have to perform 15 repetitions
and don't take the rest after this exercise move forward for the tricep exercise
For triceps, we are performing bodyweight tricep extension.
I'll show you by performing it.
Firstly keep your hands like this, straight
Okay,
straight means you cannot keep like this,
you have to keep it like this
And Your elbow should be under your shoulder
Elbow under the shoulder
after that come in the position in which we perform the plank
And here while pushing with the palms
Extend the elbow fully so that your tricep squeeze well.
Go back
Like this
And if this is difficult for you
so you can keep the knees on the floor like this and perform this exercise
Music
Fully
When you complete 15 repetitions it will be a one set
You have to perform 3 sets in the same way
In the third superset of bicep exercise, I am adding variation
that means I am merging two exercises, one is the curl grip and the other is hammer grip.
But we will do it with a towel.
Firstly I need back support like this, on which I will lean my back.
So that for me the upper body will be fixed
After that this kind of towel which I was using during the first exercise
I will put it like this
I will keep my knees bent a little bit
The chest will be lifted
Core tight
Now the curl grip I was talking about
That curl grip will be here
Like this
And from here I will keep my elbows strict
and do curl
I can adjust the force with my heel
Like this
Chest lifted, core tight
Elbow straight so that biceps can stretch
And the biceps can squeeze
As soon as my 10 repetitions are completed I will change my grip
Now I will do hammer grip
And I will perform the exercise in the same manner for 10 repetition
As soon as you finish this 20 repetition
Immediately you have to go to tricep exercise
In tricep, we are doing diamond pushups
One of the best exercises for tricep muscle
In diamond, you have to place your hands like this
I have told you many times in the video
Still, I will show you how it's done
After placing your hands like this
You have to make sure that you have to keep your body like this
And whenever you will go down
Your face should come before your hands
Like this
Your elbows should be close
Whenever you come up, squeeze your tricep
Extend your elbow so that your tricep muscle will be stretched properly
And keep doing
Breathe out when coming up
Focus
You have to do 15 repetitions like this
And with this, your one set will be completed
In the same way, you have to do 3 number of sets
And our workout here is finished
So this was our arms workout video
Is it pumping ?
Yes
So I hope you liked the video
I have not gone to very much precision in this video
Because most of our viewers will not like to know that much precisely
But with these exercises, the biceps inner head, outer head,
And all three heads of triceps
I have trained these
You will know when you will do
I agree with the fact that when you go to the gym
The gym's atmosphere is like that, music is there
Then the intensity is always good
We get motivation
But as gyms are closed
So you don't become lazy by sitting at home
That's why these videos are made for you
Now you have seen how a bucket, towel
With the help of water
With your body weight also
You can perform exercises
Please keep doing this
To make physique, the best thing is motivation
And consistency.
I want the same from you guys
Because one day the gyms will be opened
So at least you can maintain your body at home
I will keep making more informational post
I will keep coming in-front of you
Keep liking the post
Keep sharing
And keep loving me
See you, goodbye