The Arm and Shoulder Day

 

   This time, I will present you guys how to obtain thick arm and big shoulder like a bowling ball!

        Before starting I will explain about the structure of arm and shoulder. Arm is consist of fore-arm, biceps, and triceps. Shoulder is composed of front, side, and rear muscle. The arm and shoulder muscle are related closely, so stimulating both arm and shoulder muscle simultaneously improve their developing more effectively. Furthermore, biceps is an antagonist muscle of triceps. Working out the antagonist muscle is also promote both muscle's growth.

        First of all, it is about how to work out the biceps. There are many items to develop your biceps, but I focus on the basic Arm Curl. Grab the shaft softly (It is because if you grab the shaft tightly, you would use other muscle like fore-arm muscle.), and centralize consciousness in only biceps with a little bit incline you body fore. 

        Second, it is about triceps. Triceps is an antagonist muscle of biceps. The effective item is Triceps Extension. Look down this picture.

       Lay down on the bench, and at first lift up the barbell straightly (stretch your arm), and repeat stretch and shrinkage your triceps with your elbows as the fulcrum. 

       Finally, it is about the working out of shoulder. It is to perform three in a good balance to greatly make a firm shoulder, Front, Side, Rear Raise.

       Perform these three exercise in succession without interval. Such as working out called "Giant set". This one bring strong stimulation to muscle. It can be common to all that centralize in consciousness in specific part that you want to develop during working out is crucial.