#GQChallenge: Akshay Kumar | Group Sports | GQ India



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Along with making you feel like the strongest man in the room, well-defined biceps (and triceps) mark you out as a guy who understand fitness and cares about his appearance. But the all-important muscle group won’t get pumped on its own. This quick 15-minute workout uses heavy weight and high reps to gradually develop biceps and biceps to achieve maximum muscle building results.

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biceps-curls

Biceps: Hammer curls

Sets of 5 reps (at 10-rep max weight)

Technique:Stand with your feet hip-distance apart, arms by your sides and palms facing in. Slowly curl the dumbbell towards the front of the shoulder, keeping the upper arm vertical. Lower over three seconds and repeat without pause.

Zach Ruhl

Triceps: Lying E-Z bar triceps extensions

Sets of 5 reps (at 10-rep max weight)

Technique:Lie on a bench, overhand grip on bar, hands closer than shoulder-width apart, arms vertical. Bend elbows, taking three seconds to lower the bar to the crown of your head, and return to start. Repeat without pausing.

Benefits of Yoga for Men

Stretch: Lats and Adductors

· Lunge position, left foot forward.

· Turn right foot out. · Left hand on block on floor, torso facing right.

· Line right arm up with torso and thighs, press right sole into the floor.

· Reach right arm to stretch side of body. · Hold for 60 secs, breathing, and repeat on the other side.






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Date: 15.12.2018, 18:21 / Views: 95193