FITNESS: Amazing arm-bulker workout for rugby players

A thick pair of arms is key for rugby fans.

Whether it’s looking good in your favourite team’s jersey during Rugby season, or building strength in the scrum for your weekly rugby game, a punishing arm-bulker workout is de rigueur for any serious rugby enthusiast.

Best of all, we’ve put together an arm workout that does not require expensive weights or a gym membership. All you need is the willpower to see this through, and you’ll get those strong, toned arms you’ve been dreaming off in no time.

Arm-bulker workout:

Here we go:

1. Push ups

This is a great way to get warmed up. Get into starting position.

  1. Lie down on your stomach with your palms flat on the floor, fingers pointing forwards.
  2. If you want to get a complete workout of your shoulder, chest and arm muscles place your palms at shoulder-width. To really concentrate on your arm muscles, place your palms slightly narrower than shoulder-width.
  3. Lift your knees off the floor so that your entire body weight is balanced on your palms and toes.
  4. Time for your first push-up! Lower your body until your chest is nearly touching the floor, then explode back up into the starting position by straightening your arms. Remember to keep your back straight by tightening your core muscles, and you’ll get a great ab workout to boot.

Three sets of 8 to 12 repetitions is a great place to start.


2. Turkish get up

The turkish get up will increase single leg stability and shoulder mobility both crucial for rugby.

  1. Lie down and hold a kettlebell just above your right shoulder.
  2. Extend your right arm and push the kettlebell directly above you, then straighten your left arm out to your side. Bend your right knee and move it across your body, placing your foot on the floor.
  3. Keep watching the kettlebell, still at arms length above you, as you move into standing position.
  4. Slowly reverse the movement until you’re lying down, then bring the kettlebell back down to your shoulder.
 
Repeat this five times, eight reps on each side.

3. Tricep dips

Key to any arm-bulker workout, here’s how to do a dip.

  1. Perch on the edge of a bench or chair, palms behind you, knuckles facing forward. Keep your legs straight and make sure your body weight is supported by your palms.
  2. Slowly lower down your body in front of the chair until your upper arms are level with the floor and your elbows are bent at 90 degrees. Hold the position for one second.
  3. Straighten your arms, focusing on the burn in your triceps (that’s the muscle that runs down the back of your arm).

Repeat this for a total of 8 to 16 times.

4. Renegade row

  1. Get into a press-up position with your hands on the handles of two dumbbells.
  2. Keeping your core tensed, row the right dumbbell up to your abs then return to the start position.
  3. Repeat with the left dumbbell to complete one rep.

Do 16 reps, repeating five times.

SUGGESTED EQUIPMENT

ISOGYM Adjustable Dumbbell: These dumbbells adjusts from 2kg to 20kg. Changing weights is easy, with a simple dial system to adjust your weight to suit your strength..

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