Wednesday, September 15, 2010
Anonymous
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That's right. Grab some dumbbells, and start pumping until that dinner comes back up. Really? No! I don't mean it literally. What I mean is to do a lot of reps with moderate weight. This will really help you feel the burn. Here's how to do it.
1.) Pick a Weight, Any Weight.
Just make sure that you can do around 30 to 40 reps with this weight, for 3 to 4 sets. Just use your best judgement, it's not easy to get it right the first time.
2.) Warm Up
Always make sure that you warm up before you do any exercise. If you don't, it can cause torn tendons and muscles. I would suggest NOT stretching before you do your first set. Even though I'm sure your used to stretching thoroughly before a workout, I am too, just try not to. Because some new research has shown that stretching before you workout, especially before running, can cause you to pull muscles, tear muscles, or something more severe.
3.) The Workout
Now that you're loose, we can get started with the workout. First, a heads up, this workout is going to hurt, pretty bad. It will cause a lot of lactic acid build up, therefore causing some serious burning. But that's why it's called curl till you hurl, or until your arms catch on fire. Either one.
Pick up your weights, hold one in each hand, and lower by your sides. Raise completely up, and lower back down. Perform each repetition slowly, calmly, and with near perfect form. Do 30 to 40 reps, depending on how long you can last, or more reps if needed. Do this for 3, 4, or more sets if necessary. After a short while, you will start to feel it.
4.) Stretch
OK, now you can stretch those arms. This will help ease some of the pain, and will help fully work the muscles. Giving you a complete workout, and giving you better results. A good thing to do is hold the weights in each hand, and let them rest in the down position, so your arms are fully extended. This will give you a great stretch.
There you have it, curl till you hurl.
Have fun!
Keep dedicated!
