To flex and extend your arms, you need the two muscles – biceps and triceps respectively. The biceps are located on the frontal part of your arms and is comprised of two heads. It is solely responsible for flexing your arms at the elbows. When you execute a pulling motion to bend your elbows, it is the biceps that gets stimulated.

The triceps, on the other hand, is located at the rear end of your arm just above your elbows and is comprised of three heads. Whenever you perform a pushing motion in an exercise, your triceps get involved. In this post, you will get to know about certain exercises that involve your biceps and triceps. Moreover, the nih.gov report will share how you can maintain and grow your muscles over time with an effective workout routine.

Best Exercises For Biceps And Triceps

Standing Curl

To perform this exercise, you need a barbell or two dumbbells. Hold on to the bar or the dumbbells with your palms facing away from your body. Stand with your feet shoulder-width apart from each other. Flex your elbows to compress the biceps against the resistance caused by the weights.

Lift the weights towards your chest till your elbow is completely flexed and bring them down in a controlled motion to the fully stretched position. Repeat this movement ten to twelve times per set and perform at least three sets.

Concentration Curl

Just like the standing curl, the concentration curl also focuses on the biceps. Sit on a bench and hold on to a dumbbell with your right hand. Bend down to let the elbow of your right-hand rest upon the right knee. With your right palm facing outward, lift the weight until it reaches the left shoulder and returns to the initial position after holding the weight in the flexed position for a few seconds.

Make sure your movements are slow and controlled. Repeat the exercise until you muscle fatigue and you cannot perform another repetition. Alternate your hands in between the sets without altering the movement and position.

Short Grip Bench Press

Bench press involves pushing movement of your arms and if you take a shorter grip, you will certainly feel the pressure upon your triceps. While performing this exercise, you need to lie on a flat bench with a barbell loaded with weights and placed on the rack.

Take your grip such that your palms are a little less than shoulder-width apart. After lifting the weight, start the exercise from the fully stretched position and slowly bring the weight down on your chest by bending the elbows. Push the weights back to the initial position to complete one repetition.

Lying Triceps Extension

The lying triceps extension is also known as a skull crusher. In order to perform this exercise, you need to lie down on a bench holding a curl bar or a barbell with adequate weights. Hold the bar with your palms facing away from your body and your hands fully stretched.

Lower the weights down towards your head by bending only the elbows. Use your triceps to push the weights back to its initial position after pausing for a second to complete one repetition. Repeat until your triceps fatigue and you cannot perform another repetition.

The Sleeping Tips listed in this article might be the missing link that will help you burn more body fat and/or increase muscle mass. If it seems like you are doing everything correctly with your diet that includes all the essentials and workouts but still not getting the muscle gains or fat loss you seek then, the amount of sleep might be what is keeping your body from either burning fat or building muscle. Moreover, you can check for the quality of the products and replace them through Money off with these bulk powders codes.

Sleep is very important to the proper function of your body, mind, and overall health. Before I start listing some helpful sleeping tips, I will discuss how sleep has a direct effect on how your body functions.

The primary time when your body will have the greatest effect on muscle growth and fat loss is when you are asleep, especially during REM sleep. Sleep is the time when your body builds and repairs the damaged muscles. This is when the body releases HGH (human growth hormone) and lowers your cortisol levels…

Human growth hormone is a hormone that stimulates fat burning and muscle building

Cortisol is a hormone that helps your body deal with stress and stimulates fat storage.

Here are some sleeping tips to help you fall and stay asleep longer:

Sleep In A Dark Room

Light will raise your stress levels. This will make your body lower its HGH and raise your cortisol, which is the opposite of what you want when you sleep.

Also, the more light you are exposed to before you sleep, the longer it will take to fall asleep. Have you ever noticed when watching TV before going to bed, it takes a while to actually fall asleep? This delay is different for everyone. For me, it takes 30 minutes to an hour before I dose off if I watch TV that night. This time is important for fat burning and muscle building that I am missing out on.

Try giving yourself enough time before you go to sleep with as little light as possible and see if this helps increase your muscle building and fat burning.

Clear Your Mind

Having an active mind right before going to sleep will be difficult for you to fall asleep. By clearing your mind from your day’s events, tomorrow’s actives, and any worries you may have will help you sleep sooner and stay asleep longer. Look at it this way… You can not change the past, a good night’s sleep will help you handle tomorrow’s problems better and worrying will never do any good.

Don’t Eat Big Meals Before You Go To Sleep

If your body spends all its time digesting food, it will not have enough time to repair the damaged muscles and burn fat. Eat 3 to 4 hours before going to sleep. You will wake up feeling more refreshed. If you are hungry, the best thing to eat before sleeping is vegetables. They are high in fiber, don’t have a lot of calories, and will fill you up.

These sleeping tips will have you seeing better gains in muscle mass and an increase in fat burning if your diet and workouts are right.