Hammer-Curls- An Excellent Resistance Training Exercise To Target Multiple Muscle Groups

Resistance training exercises make a great gift for those people who want to shed unwanted fat from their bodies but want to retain the muscle mass at the same time. They help increase the size of skeletal muscles and improve stamina. Resistance training workouts also maintain the bone mineral density and protect against the risks of osteoporosis and arthritis. Moreover, they help maintain a healthy cardiovascular system and boost energy levels.

There are numerous compound exercises that train multiple muscle groups simultaneously. For example, Hammer Curls is an effective compound exercise that develops and strengthens biceps, triceps, wrists and trapezius muscles. When this exercise is performed along with other upper-body resistance training exercises, it helps you get your desired broader and muscular upper-physique within months.

In order to perform the "Hammer-Curls", stand straight with your feet shoulder-width apart, holding a medium dumbbell in your each hand. Make sure that your palms face in. Next step is to curl the weights towards your shoulders by squeezing your biceps and keeping the elbows stationary. Now, lower the dumbbells by keeping a slight bend in the elbows. This would complete one rep. Make sure that you perform 2-3 sets of 10-12 reps each. It is important that you don't jerk the weight as doing this may lead to serious injuries such as torn muscles or a fracture.

You can reap the maximum benefits from resistance training exercises if you incorporate protein-rich diets into your daily dietary routine on a regular basis. Protein helps derive more energy into working muscles and increases endurance in regular gym users. When you exercise, the muscle repair process is suspended and essential amino acids that would normally used for this process are used as a fuel. Consumption of protein-rich diets after strenuous resistance training exercises ensures that more amino acids are available to save your muscle protein from breaking down.

The rich dietary sources of protein include nuts, lean meats (chicken, fish, and turkey), whole grains, wheat, wheat germ, cereals, legumes, pulses, vegetables, fruits and porridge. However, avoid consuming red meat because it is not gentle on the health of cardiovascular system and increases cholesterol levels and risks of different types of cancer.

If you are a novice gym user and are not sure about how to perform Hammer Curls or other resistance training exercises, then make sure that you look for the services of a professional gym trainer in your vicinity. There are numerous benefits of hiring a qualified fitness trainer in your area. First and foremost, he or she will suggest you a right combination of exercises keeping in view your training objectives and body needs. Moreover, he will also guide you on how to perform different workouts with a perfect technique and a right angle. Another benefit is that he will also guide you on how to avoid injuries while performing resistance training exercises. However, it is important that you choose a modern gym that contains all necessary equipment to train and develop your body.

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