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4-Minute Arm Pump
by Chris Akard
So you want your arms to look great but don't have a lot of time? Well, have no
fear! This 4-minute arm routine will firm and pump your arms to admirable
recognition. The arm is one of the smallest muscle groups in your body. It is
these small muscle bellies that allow for quick results. There are two parts to
the arm muscle group: the biceps (front of arms) and the triceps (back of arms).
The first two 1-minute drills will work the biceps and the second two 1-minute
drills will address the triceps. Do these drills a minimum of two times per week
and a maximum of four times per week and you will see the 4-minute arm pump is a
great arm shaper.
Consult a physician before starting this or any exercise program.
Minute 1
Alternating Biceps Curl
Alternate for 60 seconds.
Keep your knees bent and your abs tight to bring stability to your back.
Allow the dumbbells to release all the way down. Bring each dumbbell up to a
three-quarter range of motion and then again back to the full down position. The
alternating movements allow for blood vessel dilation. This will warm up the
biceps and start them off with a good pump. Use a weight that will allow you to
work for the 1-minute duration. Women should use 6- to 15-lb. dumbbells and men
should use 8- to 30-lb. dumbbells.
Minute 2
Double Biceps Curl
Curl together for 60 seconds.
The movement is the same as above. This dual arm movement will produce less
blood flow, but more continuous fatigue in the muscle. Use the same weight as
the minute 1 drill shown above. This will complete your bicep pump.
Minute 3
Chair Tricep Dips
Press up and down for 60 seconds.
Keep your arms parallel and your elbows in. Allow your arms to bend to only a
90-degree angle. This will help protect your elbows from any unwanted fatigue.
As you press up, go to a fully extended elbow, but donŠt lock it. Move at a
medium to medium-fast pace.
Note: You might not last the full 60 seconds when you first start this
program, but you will soon.
Minute 4
Dumbbell Tricep Extension
Extend the dumbbell overhead and release. Do 30 seconds on each side.
Protect your spine by bracing yourself with the non-working arm (arm without
dumbbell). Keep the working arm (arm with dumbbell) close to your head. This
will allow you to isolate the tricep muscle. Release the dumbbell down until you
feel a stretch. Now, extend the dumbbell back up overhead. Be careful not to
drop the dumbbell on your head!
There you have it. This is just a quick 4-minute fix, but don't let that fool
you. These 4 minutes are packed with four of the best arm sculptors there are!
You'll feel what I'm talking about when you do them and you'll enjoy the
results.
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