Ranbir Kapoor's amazing transformation, trainer shared photo, make strong biceps like this

Ranbir Kapoor Fitness Routine : Actor Ranbir Kapoor has done an amazing physical transformation to play the role of Lord Shri Ram in director Nitesh Tiwari's film 'Ramayana'. Recently, Ranbir's Korean fitness coach and trainer Nam has shared a mirror selfie with him on social media, in which Ranbir is seen flexing his strong biceps and excellent upper-body. Trainor wrote in the caption that he has seen the film and the audience should be ready to watch it. If you also want to get strong, sharp and attractive arms like Ranbir Kapoor, then just sweating in the gym for hours is not enough. For this, it is very important to pay attention to the right workout plan, right balance of biceps-triceps and diet. Let us know about the 7 best exercises to build strong arms and Ranbir's fitness routine.

7 best exercises for strong and big arms

To give the right shape and size to the arms, focusing only on the biceps is not enough. The front part of the upper part is called 'biceps' and the back part is called 'triceps'. To strengthen both the muscles, include these 7 exercises in your routine.

Dumbbell Biceps Curls

This is the most classic and effective exercise for biceps development. In this, stand straight holding dumbbells with both hands and keep the palms forward. Keep your elbows close to the body and slowly lift the weight towards the shoulders. Lower the dumbbells in a controlled manner without swinging the body.

Set: 3 sets, 10 to 12 reps in each set

hammer curls

In this exercise, while holding the dumbbell, the palms face towards each other and have a neutral grip. It strengthens the 'brachialis' and forearm muscles present below the biceps, Due to which the arms look wide and full.

Set: 3 sets, 10 to 12 reps in each set

Preacher Curls

This exercise, done with the arms placed on the preacher bench, completely isolates the biceps. Momentum of the body is not used in this. Due to which all the emphasis falls directly on the biceps.

Set: Do this with an EJ bar or dumbbell with a comfortable grip

triceps pushdown

Triceps account for approximately 60% of the total size of the arm. This exercise, done with the help of a cable machine and rope attachment, is great for strengthening and toning the triceps. Keeping the elbows still, pull the rope downwards.

Set: 3 sets, 10 to 15 reps in each set

Overhead Triceps Extension

This exercise targets the 'long head' of the triceps. Lift a dumbbell over the head with both hands and lower the weight behind the head, bending the elbows. Do this slowly and with control to get the right impact on the shoulders and arms.

Set: 3 sets, 10 to 12 reps in each set

Close-Grip Push-Ups

This is a great bodyweight exercise. In this, push-ups are done by keeping the hands slightly closer than shoulder width. This increases the strength of triceps as well as chest and shoulders.

Set: 3 sets, 8 to 12 reps in each set.

pull-ups

Pull-ups are a compound exercise that primarily strengthens the back muscles. But it also has a strong effect on biceps and forearms. If complete pull-ups are not possible in the initial phase, So you can take the help of resistance bands.

How was Ranbir Kapoor's training for 'Ramayana'?

In an interview, Ranbir had revealed that his training with trainer Nam was not limited to just traditional body building. They are around during the day three hours used to sweat, which includes cardio, Mobility work and strength conditioning were included.

Morning routine: stretching, Mobility Exercises and Cardio

Evening Routine: strength training, pull-ups, Bodyweight movements like squats and handstands

This teaches us that just lifting heavy weights is not enough to build a muscular body. but also the flexibility of the body Cardio fitness and consistency are equally important.

What things should be taken special care of during arms workout?

Progressive overload: As your strength increases, Gradually increase the weight or number of reps. But keep in mind that while increasing weight, the form should not be spoiled and the body should not be shocked.

Give complete rest to the muscles: Do not do biceps-triceps exercises continuously every day. Muscles need time to recover. Doing arms workout twice a week is enough.

Right eating habits and nutrition: Muscles are not built just by workout. Protein is very important for repairing the body. Eggs in your diet, Chicken, fish, pulses, Include cheese and healthy fats. Avoid cutting calories excessively.

Correct technique is more important than heavy weight: Always start with light weight and pay close attention to technique. If you have joint pain while exercising, So stop immediately.