Power Flex Gym

02/12/2015

Name the bodybuilder

26/05/2013

:::FOR UR BICEPS:::
5. Reverse-Grip Cable Curl
Target: Reverse-grip moves target the
brachialis and brachioradialis.
In Your Routine: Do it as the last exercise
of
the routine. You won’t have much of a grip
left after this one.
Sets & Reps: Do 3–4 sets of 15–20 reps.
Well-developed forearms are a clear signal
that you’ve spent time in the gym, and
they
improve your grip strength for assorted
sports and fitness activities. Specifically,
the
brachioradialis is the target muscle in
question; it’s the large muscle on the top
of
your forearm. To hit it properly, you should
be doing reverse-grip curls. With reverse
curls, you also hit the brachialis muscle,
which lies deep under the biceps. If you’re
not used to reverse-grip moves, it can be
tough on the wrists. The EZ-bar is a good
way to adapt and strengthen your hands,
wrists and forearms.
The way to distinguish whether the
brachialis or brachioradialis gets more
attention is simply by a change in thumb
position. If you want to target the
brachialis
to a greater degree, wrap your thumb
around the bar. If it’s the lower
brachioradialis, put your thumb on the
same
side of the bar as your other fingers. You
can also change your grip from set to set.
Do It Right
START: Stand erect holding a straight (or
EZ)
bar attached to a low pulley with a
pronated
(palms-down) grip about shoulder width
apart.
MOVEMENT: With your chest up and
shoulders back, curl the bar as high as
possible and squeeze your forearms hard.
Don’t allow your elbows to pull forward
from the position by your sides. Lower
under control to full-arm extension and go
right into the next rep.
REPS TIP: Never, ever, ever… (ever) do this
move before your bigger exercises for the
biceps. Much like you wouldn’t want to
fatigue your abs before a big squat, you
don’t want to exhaust your forearms
before
they’ve assisted your major upper-arm
muscles first. Once the short and long
heads
have had their fill, then you can pounce on
the smaller forearm muscles, which are
critical for maintaining your grip

02/05/2013

Sangram 22

29/04/2013

Shrugs

27/04/2013

If i rest, i rust

27/04/2013

Xercise 4 abs...

26/04/2013

24/04/2013

Go hard or go home...

01/04/2013

26/03/2013

Dear members,
You all are hereby informed that the Gym will remain close for the evening session of 26th and a whole day on 27th of March. have a nice festive time.
Regards
Administration