Selen Dar

Muscle-Building Workout and Diet


“Hey, my name is Erin and I’m a former US
Junior Olympics certified swim coach and personal trainer and fitness is my passion, so I cannot
wait to share it with you guys. All right guys, welcome to the arms workout. A lot of women don’t work their arms as much
as they should. They’re worried about looking bulky or big,
I’m here to tell you that’s not going to happen and not only that, but you can have long,
lean, beautiful arms by using the right amount of weight with the right amount of exercise
and, of course stretching. So we’re not going to be using a really heavy
weight and this is all stuff you can do at home. We’re going to start with some compound movements,
which means multiple muscle groups being used at once. So you’re getting more bang for your buck,
you’re also elevating your heart rate the more muscles that you use. We’re going to start with a body bar, this
one is 12 pounds, pick a weight that’s comfortable for you. Roll the shoulders back, you’re going to bring
the bar up, leading with the elbows, flip it over and retuck. This is sort of what you see the Olympic weight
lifters do right, just with a lot more weight. If you notice, when I bring the bar up, I’m
squatting slightly, so that helps give you some leverage. So it’s really a nice, clean, fluid motion. You want to do between 10 and 15 of these
depending on how light your weight is, 3 sets. Good, now you’re going to bring your feet
together, make sure that your hands are a shoulder width apart, we’re just going to
do an upright row to the shoulder. So make sure that you’re leading with the
elbows, okay? And that your hands are shoulder width apart
or slightly wider for this particular move, okay? You don’t want your hands together or you’ll
your impinge your shoulder joints.. ”

9 thoughts on “How to Get Jessica Biel’s Shoulders | Female Bodybuilding

  1. I was completely unaware that Jessica Biel was known for any remarkable arm development.
    Best advice – eat right and exercise regularly. That's how you get YOUR arms.

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