Here is 8 minutes Biceps & Triceps workout with resistance band
3/4 sets 15-20 reps
Usually, arm muscles adapt quickly during a weight-training program. Therefore, designing a well-rounded arm-targeting routine can expedite your training goals. With help from bicep curls, you can target the muscles located at the front of your arm, between your shoulder and inner-elbow. Understanding bicep-curl anatomy and familiarizing yourself with proper form and common exercise mistakes will enable successful strength training.
Agonist Vs. Antagonist Muscles
Basic muscle anatomy provides specific vocabulary for muscles in motion. For example, agonist muscles move a body part in one direction, while an antagonist muscle returns the same body part to its original position. Therefore, each body motion contains an agonist and antagonist muscle, or group of muscles. However, agonist muscles represent main movers, while antagonist muscles assist a given movement. Furthermore, movement of a joint resulting in a decreased angle between two segments equals flexion, while movement of a joint resulting in an increased angle, or a return from flexion, requires extension.
The tricep extension is an isolation exercise; the movement occurs at only one joint and targets one muscle group. This allows you to focus your efforts on just your triceps muscles. Other exercises work the triceps as secondary muscles, such as the chest press or push-up. The tricep extension targets only the triceps without assistance from any other muscle group. Use this exercise to strengthen the tricep muscles and to even out any unbalances between sides. .