Bicep Burn!
This is a
Body Sculpting pattern from
www.turnstep.com.
(pattern 5386)
Sometimes I feel like I'm doing the same old bicep curls
in my body conditioning classes, so I like to throw this
routine in to keep my participants from day dreaming....they
usually end up groaning!!
You need either 2 dynabands per particpant, or 1 tubing,
in addition to 2 sets of free weights, 1 set heavier than
the other.
Stand on the ends of the dynabands/tubing and holding the
bands/tubing keep your elbows in at your sides.
- Bicep curls: singles (2),
- Half time, (up for 2 counts, down 2 counts,
- Up slow for 3 counts, down quick for 1 count,
- Up quick for 1 count, down slow for 3 counts,
- Half time (4)
- On the last half time, come down half way and hold (8)
- Then pulse (8),
- Hold and pulse again (16) and then extend the arms
down slowly!
Move on the the heavy weights:
Bicep curls done at half time only
Then end with the light weights and do single bicep curls.
They should feel it the next day, it really works this
muscle good!
Watch the participants for swaying their body to lift the
dynabands or weights. I encourage those who sway to
alternate arms so not to compromise form.
Added by
Laura
at 5:21 PM on Friday, August 27, 1999 EDT.
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(Email: Jelicle116@aol.com)
From: West Columbia, South Carolina (USA)