For those looking to take on weight-lifting, it is important to have a good foundation with which to work. Picking up heavy weights with barely any toned muscle can be extremely damaging to the biceps and triceps and puts unnecessary strain on the back and shoulders, leading to injury.
Yoga is a form of exercise and mindfulness which has been used for thousands of years. Whereas weight-lifting stretches and contracts the muscles, giving a bulkier look, yoga gives a toned and lean finish. Despite this, yoga helps to tone the whole body, which strengthens the core to help support weight-lifting and to provide a strong foundation to prevent injury and unnecessary strain.
If you want to take up weight-lifting, try these yoga moves to strengthen your arm muscles to provide a base from which to work on bulking your arms.
Chaturanga Dandasana (Push-up Pose)
Start in Downward Dog as the dynamics of the movement help to strengthen the core to support your arms and legs. Move into Plank by pushing forward on your toes, lifting the navel, and then dropping the belly to a nice flat back, with an extended neck. Gently lower the belly so that the hands are firmly flat on the floor, fingers facing forward, in line with the pectoral muscles, until the arms create a 90-degree angle. The upper arm should be parallel with the body and floor, and straight from the shoulder to the elbow. This position should look the same as the lower part of a push-up. Hold this position for 4 breath sequences, before pushing through to Baby Cobra, and then repeat.
UrdhvaMukhaSvanasana (Upward-Facing Dog)
This is a great move to which you can transition following the push-up pose and Baby Cobra. The body should be flat on the floor, belly down. The tops of the feet should actively press downward into the floor. Place your hands, fingers facing forward, flat on the ground in line with the navel. Lift from the navel, pushing the tops of the feet and flat hands to extend the top half of your body upward, while the bottom half remains flat against the floor. Actively engage your thigh muscles to keep your legs flat, and extend the neck, lifting the head to face slightly upward. Arms should be straight, but not locked as this puts the strain on the elbow joints rather than working the arm muscles. Enjoy the stretch in the lower back.
Bakasana (Crow Pose)
Squat down with the inner parts of your feet a few inches apart, flat on the floor. Separate the knees wider than the hips and lean forward to place your hands flat on the ground. Push the knees against the back of the upper arms. As your lean further forward, allow your feet to come off the ground, the tops of your arms balancing your legs off the ground. Look downward and balance on the flat palms of your hands.
These three poses will help to strengthen arms as well as helping to strengthen the back muscles and core muscles which help to support the body. Combining these moves with a supplement such as NitroGenix365 will provide strong support all over for when your start to lift heavy weights to build bulkier muscle mass.