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Jennifer Didanato: Hello, welcome to Brides Made fit. I am Jennifer Didanato your one and only host. This is episode number 17 so thank you so much for joining me. Brides Made fit as much of your choice only in home personal training series to brides to be in case you did not know and this Brides Made that broadcast is your source for health and fitness information and a little bit entertainment so I never heard anyone.
Well, this week we are going to work on biceps. But, you know, what I was trying so hard to come up with a really cool name for this broadcast and it was hard because I am going to show you some really awesome movements for your biceps that are a lot more time efficient and a lot more effective for a result. Basically we came up, Chris and I came up with the name, it is basically just do really, really good arm workout that is the name.
All right, well, let us get started first, I want to show you a movement because those some of you out there have not been lifting for a very long and maybe you are not sure what you want to do or how to do it. I am going to first show you a really good movement to target those biceps for beginners. People who maybe have not really pick up weight before. This is going to target you biceps and have it be a lot more effective and you are going to get results, a lot firm of results because remember like I said last week like we work on the shoulder last week in order to get the most out of your shoulders you want to make sure that you are also training and sculpting the muscles around the shoulder to give it in more enhance and more tone look.
We are going to do the biceps for all of you. This is called the concentration curl. I am going to use this stability ball. Basically it is concentration curl with the stability ball. What I am going to do is I am going to layover this stability ball and see how my whole body is just kind of hug over this stability ball, right now. I grab my weights and with this movement you want to make sure that you are doing about 10 to 12 repetitions because I want you to use more challenging weights. A weight that you are feeling it is called momentary muscles failure on the last repetition of every set.
Basically, what that means is muscles failure is just “oh, my gosh” you cannot do it anymore and you just want to drop the weights but do not drop the weights. I am just saying. But you want to make sure that you were hitting that feeling where you cannot do anymore and that is the key to building and becoming and having your muscles become more dense and more firm in top. Just go on and grab the weight so what you do about 10 to 12 repetitions of the weight are too light I want you to put them down and pick up heavier weights or go to the store and buy more weights.
Our palms are going to meet upright and I want you to bring your hands all the way to the ground but I want them to be close almost it 180 degrees or straight. Bring it up
[Demo]
And notice I am going all the way up because if go all the way up the biceps do not flex anymore. You see, I want to make sure that you are keeping your flex the whole time. Then after that, 45 degrees back down control. Keep you chest up and your chin up.
[Demo]
In about 10 to 12 of these or until you cannot do anymore and we are going to do about three sets of this so you are going to rest for about a minute to 90 seconds in between and see right now, I am starting to feel the burn. I am starting to feel the burn my biceps, that is not that burning by the way, I think that a myth when my clients told
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