Your feet flat on the floor. Take the barbell solid, your hands in supination palms facing your face or probated easier for beginners, shoulder width apart. Make sure you do not lock your elbows move, and bend your forearms to bring the EREMAX barbell to your forehead. Stretch from here forearms to lift the barbell above your head. Breathing: breathe in the low position, exhale while you back up the barbell. Safety tips: let the barbell checked bags by bending your forearms. Make sure you move your elbows are not too far apart if you lower the barbell to your forehead. THE BICEPS TRAINING Exercise : arm curl bending of the forearm What you need: fitness bench, dumbbell. Main trained muscles: the biceps brachia, the upper arm muscle under the biceps Execution of the exercise: sit on your fitness bench, legs wide apart and feet flat on the floor. Take a dumbbell in your right hand in supination palm up. Flexures with a straight back slightly forward, bend your elbows slightly and leave it on your right thigh. Support with your other hand on your left thigh. Take a deep breath and move the barbell then upstairs to your chest. Exhale as you return to the starting position. Repeat at your own pace this exercise a few times and switch side. Breathing: breathe.

http://supertestoboostsfacts.com/voce-deve-le-lo-antes-de-comecar-eremax/