Selen Dar

Muscle-Building Workout and Diet

♪♪♪ Start with a dumbbell in your
right hand facing your torso. Place your left knee and
your left hand on a flat bench. Keep your back straight with a
slight bend in the knee and bent forward at the hips. Your torso should be
almost parallel to the floor. Make sure you keep your head up. Your upper arm should be closed
to your torso and parallel to the floor. Your forearm should be pointed
towards the floor as you hold the weight. There should be a 90-degree
angle formed between your upper arm and your forearm. This will be your
starting position. Now, while keeping your upper
arm stationary, exhale and use your triceps to lift the
weights until your arm is fully extended. Focus on moving the forearm. After a brief pause at the
top-contracted position, inhale and slowly lower
the dumbbell back down to the starting position. ♪♪♪

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