Bicep and Tricep Workout

Arm Muscle Anatomy

The arms consist of three main areas - the biceps, triceps, and forearms.

The biceps is actually a smaller muscle then the triceps. It is on the front of the upper arms. There are two heads of the biceps muscle (hence the bi in biceps).

Beneath the biceps is the brachialis, a flat muscle group that runs about half way up the upper arm bone from the elbow joint. From the rear you can see the brachialis as a well-defined band of muscle between the triceps and biceps when a muscular bodybuilder flexes his/her arm.

The triceps is a three-headed muscle that is on the back of the upper arm (hence the name tri in triceps).

It is essential that when you do any exercise that you perform the movements correctly, if you don’t you will receive less then optimum benefit from the exercise. It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start.

The key to developing the arms is to avoid overtraining these small muscle groups. The arms are used as secondary muscles in almost all chest, back, and shoulder exercises. For example, the biceps are used when doing any type of rowing movement for the back. The triceps are used when doing any type of pressing movement for the chest and/or shoulders.

Bicep Exercises

Standing Barbell Curls

This exercise is a basic movement that works the biceps and forearms.

Grab a barbell with an underhand grip. Stand with your feet shoulder width apart. Let the barbell hang in front of you at arms length. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the barbell to the starting position. Repeat.

Standing Dumbbell Curls

This exercise is similar to the barbell curl. It works the biceps and forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Rotate your hands so that your palms are facing upwards at the top. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.

Dumbbell Hammer Curls

This exercise is similar to the dumbbell curl. It works the biceps, brachialis, and forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times and keep the palms of your hands facing each other.

Moving only your forearms, use your bicep and forearm strength to curl the dumbbells up to shoulder level. Do not rotate your hands as you curl the dumbbells. Hold the top position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.

Preacher Curls

This exercise isolates the biceps. Secondary stress is applied to the forearms.

Sit on a preacher bench with your upper arms lying flat on the pad, palms of your hands facing up. Grip the barbell with an underhand grip. Lower the barbell until your elbows are almost straight and you feel a good stretch in the biceps.

Moving only your forearms, use your bicep strength to curl the barbell up. Slowly lower the barbell back to the starting position. Repeat.

Dumbbell Preacher Curls

This exercise isolates the biceps. Secondary stress is applied to the forearms.

Sit on a preacher bench and hold a dumbbell with one hand and brace yourself againt the pad with the other hand. Lower the dumbbell until your arm is almost straight and you feel a good stretch in the bicep.

Moving only your forearm, use your bicep strength to curl the dumbbell up. Slowly lower the dumbbell back to the starting position. Repeat for the desired number of reps. Do the same for your other arm.

Dumbbell Concentration Curls

This exercise isolates the biceps and is good for getting a peak contraction in the muscles.

Sit at the end of an exercise bench with your legs spread. Reach down between your legs and pick up a dumbbell with one hand. Brace your elbow against your knee and fully straighten your arm. Place your other hand on your opposite leg to support your upper body.

Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder level. Hold this position for a couple of seconds to maximize the peak contraction in the biceps. Slowly lower the dumbbell to the starting position. Repeat for the desired number of reps. Do the same for your other arm.

Tricep Exercises

Lying Barbell Extensions

This exercise works the triceps, particularly the large inner head of the tricep muscle.

Lie back on a flat bench. Feet shoulder width apart on each side of the bench. Have a training partner hand you a barbell. Grip it with your hands place a bit narrower then shoulder width. Press the barbell up until it is at arms length above your shoulders.

Moving only your forearms lower the barbell in an arc motion until it is about an inch above your forehead. Using your triceps strength push the bar back up in an arc motion to the starting position. Repeat.

Tips - have a training partner spot you while you are doing lying barbell extensions just in case you need help lifting the weight.

Dips

This exercise works the triceps as well as the chest and shoulders.

Grab a pair of parallel bars so the palms of your hands are facing each other. Straighten your arms and bend your knees. Support yourself between the bars.

Lean your torso forward as you do the exercise. Slowly bend your arms and lower your body between the bars until your elbows are at 90-degree angles. Hold this stretched position for a second. Steadily push yourself back up to the starting position. Repeat.

Note: this is an advanced exercise because you have to be able to lift your entire bodyweight. As you get stronger you can add extra weight to the exercise by hanging weights from your waist using a weight belt.

Tricep Dumbbell Extensions

This exercise works the triceps, particularly the long inner head of the triceps.

Grab a dumbbell with one hand. Stand with your feet shoulder width apart. Lift the dumbbell so that it is at arms length straight above you shoulder. Keep a slight bend in your knees to take pressure off the lower back.

Lower the dumbbell in an arc motion behind your head until your elbow is at a 90-degree angle. Lift the dumbbell in an arc motion back to the starting position. Repeat for the desired number of reps. Do the same for the other arm.

Tip - You can do this exercise with both arms at the same time by using a barbell, two dumbbells, or holding 1 dumbbell with two hands.

Tricep Push Downs

This exercise targets the triceps, particularly the outer head of the triceps.

Attach a bar to an overhead pulley. Stand in front of the pulley with your feet shoulder width apart. Grab the bar with a narrow overhand grip. Bend your arms fully and tuck your elbows close to your sides at all times during the exercise.

Moving just your forearms push the bar down in an arc motion until your arms are straight. Hold this position and squeeze your triceps for a second to maximize the peak contraction. Slowly lower to the starting position. Repeat.

Tips - do not let the weight plates touch during the exercise, keep the tension on the tricep muscles. For variety you can use different bars attached to the overhead pulley (i.e. rope, ez bar, V bar, etc.) to work the muscles at different angles.

Tricep Dumbbell Kick Backs

This is a good exercise to hit all three heads of the triceps with a good peak contraction.

Brace yourself against a flat exercise bench. Grab a light dumbbell in one hand. Place your other hand on the bench to support yourself.

Keep your upper arm along the side of your torso during the entire exercise. Moving just your forearm lift the dumbbell in an arc motion until your arm is straight. Hold this position for a couple of seconds to maximize the peak contraction in the triceps. Slowly return the dumbbell to the starting position. Repeat.

---

My Hobby CALLIGRAPHY ART. Do u Like It?

Why does the OSI model have 7 layers - no more no less?

Why does the OSI model have 7 layers - no more no less?

The ISO (International Organization for Standardization) is the mother of the OSI model. Back in 1980 they began work on a set of protocol that would promote open networking environments, which is how we ended up with multivendor computer systems communicating with one another by using internationally accepted communication protocols.

After a lot of research and decisions, birth was finally given to the OSI model. As you probably already know, the OSI model defines a layered architecture, which means certain actions, functions and services take place at every layer.

The OSI model as you correctly mentioned, does have 7 layers and the reason is simple… The ISO decided that 7 layers was adequate to create the reference model they wanted! If the OSI model had more or less layers, it wouldn't mean that the protocols or software created would have extra or less functionality of what they have today, because as we already said, this is a reference model.Keep in mind that the OSI model is a reference model and does not define any standard protocols. Software vendors use it to produce products that are guaranteed to work over a variety of computer platforms and operating systems.

You might also be aware of the DoD (Department Of Defense) model, which is somewhat similar to the OSI, but only has 4 layers! Logically, multiple OSI layers would map to one layer of the DoD layer, so here we have 4 layers (DoD) describing the same functions, services as the the 7 layers (OSI).

There is plenty of information on the OSI model on the Internet, a simple search will reveal enough material to keep you hooked up to the computer for days!

I will ease our configuration and troubleshooting steps. Like if telnet is not working then  We easily find out the problem of application layer we don't have to check everything.




sorry for my answer, why do you have two organs in the body.why shouldnt you only one hand, ear, eye,leg? just like this only  for efficiency and performance they have 7 layers. please dont mind.

What's My Purpose in Life?

here's much more meaning in life once you know your purpose.

Consider a hammer. It's designed to hit nails. That's what it was created to do. Now imagine that the hammer never gets used. It just sits in the toolbox. The hammer doesn't care.

But now imagine that same hammer with a soul, a self-consciousness. Days and days go by with him remaining in the toolbox. He feels funny inside, but he's not sure exactly why. Something is missing, but he doesn't know what it is.

Then one day someone pulls him out of the toolbox and uses him to break some branches for the fireplace. The hammer is exhilarated. Being held, being wielded, hitting the branches -- the hammer loves it. At the end of the day, though, he is still unfulfilled. Hitting the branches was fun, but it wasn't enough. Something is still missing.

In the days that follow, he's used often. He reshapes a hubcap, blasts through some sheet rock, knocks a table leg back into place. Still, he's left unfulfilled. So he longs for more action. He wants to be used as much as possible to knock things around, to break things, to blast things, to dent things. He figures that he just hasn't had enough of these events to satisfy him. More of the same, he believes, is the solution to his lack of fulfillment.

Then one day someone uses him on a nail. Suddenly, the lights come on in his hammer soul. He now understands what he was truly designed for. He was meant to hit nails. All the other things he hit pale in comparison. Now he knows what his hammer soul was searching for all along.

We are created in God's image for relationship with him. Being in that relationship is the only thing that will ultimately satisfy our souls. Until we come to know God, we've had many wonderful experiences, but we haven't hit a nail. We've been used for some noble purposes, but not the one we were ultimately designed for, not the one through which we will find the most fulfillment. Augustine summarized it this way: "You [God] have made us for yourself and our hearts are restless until they find their rest in Thee."

A relationship with God is the only thing that will quench our soul's longing. Jesus Christ said, "I am the bread of life. He who comes to me will never go hungry, and he who believes in me will never be thirsty." Until we come to know God, we are hungry and thirsty in life. We try to "eat" and "drink" all kinds of things to satisfy our hunger and thirst, but yet they remain.

We are like the hammer. We don't realize what will end the emptiness, the lack of fulfillment, in our lives. Even in the midst of a Nazi prison camp, Corri Ten Boom found God to be wholly satisfying: "The foundation of our happiness was that we knew ourselves hidden with Christ in God. We could have faith in God's love...our Rock who is stronger than the deepest darkness."

Usually when we keep God out, we try to find fulfillment in something other than God, but we can never get enough of that thing. We keep "eating" or "drinking" more and more, erroneously thinking that 'more' is the answer to the problem, yet we are never ultimately satisfied.

Our greatest desire is to know God, to have a relationship with God. Why? Because that's how we've been designed. Have you hit a nail yet?

Don't Marry Your Girlfriend.........

This is my first post and I would like to center it on variety and what life's all about. 

                  Every person has his or her own theory about relationships and how they should go. There are millions of books, videos and audio recordings about how to turn that sour relationship sweet and how to get that girl and that boy and shit like that. What I am about to tell you may sound like the opposite of what everyone has been telling you but I believe that after going through my write-up, you may somewhat agree with me up to a point.

                   Now, let us face facts here, a lot of people go through tonnes of relationships before finding that ‘perfect’ person. Prior to getting into these relationships, we dress up nice and talk nice and behave as if we don’t even fart or shit all just to create a perfect impression on the person we are trying to woo. There are some things we would never tell the prospect about our lives, fearing that she would leave you or find you inadequate and some stuff like that. So it is like we are at our best when we are in the presence of these persons.

                     Now two, there may be that girl (or boy) whom you’ve never considered going out with but happens to be a very good friend. She may even qualify to be your best friend. So you feel free around her. You are the idiot you are when you are around her. You tell her practically everything about yourself and even your deepest thoughts and fears. She even sometimes acts as your shrink, giving you advice about your relationship with your girlfriend. She knows everything about you and you know everything about her. You have absolutely nothing to hide from her. You like her for who she is and she also likes you for the asshole you are. 

                  Now three, a relationship which is meant to last is not a game of pretense, where you are at your best behavior and keep 'yourself' at bay so that you make an impression that you cannot keep forever. Note that going into a relationship with pretenses makes the other party accept you as someone else and not you. There's this proverb that goes like this, 'character is like pregnancy; eventually it would show itself'. So after you are found out and you find her out then the fights begin. If she is not ready to accept the real 'you', then (of course) she would leave you.

               So which is best, marrying your girlfriend or your best friend? I watched a movie once and one character was asked how he's been able to keep his marriage intact and happy (this question was asked by another character whose relationship was in turmoil). His simple answer was 'I married my best friend'. I was shocked at the reality of the answer. It just made a complex issue of relationships very simple to me. Marry the one whom you can be yourself around. Go out with the person who doesn't expect you to be someone else. It is as simple as that.

                                                                           ~Thank You~