By Guy Long

Working your muscles against a force of resistance, simply known as resistance training, helps develop the strength and size of your skeletal muscles. It uses the force of dumbbells, barbells, weighted bars and weight stacks to oppose the force generated by large muscle groups through eccentric or concentric contraction.

Resistance training helps add muscle mass to your body, improves the strength of your muscles, increases the size of your large muscle groups and improves your performance. These exercises demand you to supply your body with protein, amino acids, carbohydrates and vitamins on a regular basis. Protein and amino acids make the structural core of the human body and they are required for growth and repair of tissues. Moreover, amino acids help in the transportation of oxygen and nutrients. Carbohydrates help replace the glycogen after hard resistance training exercises, which gives muscle tissue energy and lean mass.

Protein-rich foods include lean meats such as chicken, fish and turkey, nuts, whole grains, yogurt, fortified cereals and pulses. You should get the recommended daily allowance of carbohydrate from the brown rice, potatoes, sugar beets, sweet potatoes and fortified cereals. For vitamins and minerals, consume fresh fruits and green vegetables on a regular basis. Drink plenty of water daily to detoxify your body.

Many regular gym users love to train their biceps as large and muscular biceps are seen as a symbol of strength and power by others. There are numerous resistance training exercises that target specifically the biceps. Among those exercises, Side Hammer Preacher Curl is a magnificent resistance training workout that defines your biceps. This exercise also targets the side of your bicep.

This exercise is known as Preacher Curl because you perform it on a preacher. In order to start this exercise, you need to grab a dumbbell in your hand and place that very arm on the preacher in a diagonal direction. Next step is to bring the dumbbell down and then raise it up to complete one rep. Make sure that you perform 3 sets of about 10 reps each. Now, switch to your other arm and repeat the same process.

When you bring the weight up, make sure that you squeeze the inside of your bicep to put maximum stress on the muscle. It is also important that you flex your bicep when you bring the weight down. Control the movement of the dumbbell and maintain a steady posture. Make sure that you don’t jerk the weight as doing this can lead to a severe bicep injury.

If you are not sure about how to perform the Side Hammer Preacher Curl, then you should look for the services of a professional gym trainer in your vicinity. This would help you reap the maximum benefits from the resistance training exercises as a fitness trainer will carefully monitor your technique and will guide you on how to execute exercises safely. Moreover, he or she will suggest you a right combination of resistance training exercises keeping in view your weight-training objectives and body needs.

About the Author: Guy Long is a

Personal Fitness Trainer in Elsternwick

and runs

Health Clubs in St.Kilda

where he specializes in resistance training, body transformation, weight control, and overall muscular strength for local residents.

Source:

isnare.com

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