Three best exercises to build massive biceps

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You won’t get massive biceps overnight but if you can incorporate these exercises into your upper body programme then you will see results within 6-8 weeks.

Here are three exercises to help you build huge biceps.

BICEP CURL

Take a set of dumbbells and hold them by your sides. Keep your upper arms still, face your palms forward and curl your arms to your shoulders. Pause and lower your arms back down to the starting position.

HAMMER CURL

Stand straight with the dumbbells by your sides. Turn your palms the opposite way to the grip you used for the bicep curl, and curl the dumbbell towards your shoulders. Lower the dumbbells back to the starting position.

STATIC DUMBELL CURL

Take two dumbbells. Stand behind a bench, holding the dumbbells over it at a 45 degree angle. Lower the dumbell beyond half way and hold. Rotate each arm.

Aim to do three sets by 8-10 repetitions on each.

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Get fit at The Westin Dubai, Al Habtoor City

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What's stopping you?

The hotel is offering two fitness promotions during March and April!

So, are you going to get involved?

Check out these promotions at The Westin Dubai, Al Habtoor City (click here for the location of the hotel – just off Sheikh Zayed Road) – where each of the promotional activities will take place.

PROMOTION 1

Feel Well at WestinWORKOUT

Every day is a fitness day and on Saturday March 18, The Westin Dubai invites you to join them for a feel fitter together day.

The day will be filled with fitness activities as access is offered to the WestinWORKOUT Fitness Studio all day long, coupled with complimentary stretching and fitness consultation by on-site experts.

With healthy bites and drinks, stay motivated to keep moving! Make the most of the facilities which include steam, sauna and hot tubs post fitness sessions to relax and stretch it out.

Date: Saturday March 18 at The Westin Dubai, Al Habtoor City
Time: 10am to 4pm
To confirm your spot, please RSVP [email protected] and mention the line: I WANT TO FEEL WELL AT WESTINWORKOUT ON 18TH MARCH
#HeavenlySpaAHC #WestinDubaiAHC @HeavenlySpaAHC

PROMOTION 2

Get Fit for Real!

Following the success of the Westin’s grand opening with #1004forREA, they are back with a new promotion for the recently opened WestinWORKOUT Fitness Studio. For AED 1004, guests can take up a 3-month membership and start fresh.

Sign up now and get Fit for Real!

The Westin Dubai, Al Habtoor City – Call +971 4.437.3300 or email [email protected].

The offer is valid until April 30
#HeavenlySpaAHC #WestinDubaiAHC @HeavenlySpaAHC

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PURE Pilates' 6 top tips to combat back pain and stiffness

Sport360 staff 14/03/2017
Have you visited the studio yet?

Are you fed up of suffering from pain or injury?

PURE Pilates is here to help.

Targeting predominantly deep core muscles and similar to physical therapy, Pilates can help find a solution to long-term back pain.

Regular Pilates will eventually lead to a higher level of health and fitness and here are Susanna's top six reasons why Pilates can solve back pain issues. 1) By using Pilates as a form of corrective exercise, the body can strengthen and repair itself through movement. People who suffer from pain often get relief as discomfort generally stems from imbalances and stress. 2) Pilates creates core strength. 3) What makes Pilates so effective is that it addresses the underlying structural imbalances in the body that lead to back pain. 4) Pilates promotes flexibility. 5) We usually think of our alignment as our posture, but good posture is a dynamic process, dependent on the body's ability to align its parts, responding to varying demands effectively. When alignment is off, uneven stresses on the skeleton, especially the spine, are the result. Pilates exercise, done with attention to alignment, create uniform muscle use and development, allowing movement to flow through the body in a natural way. 6) Pilates increases body awareness.
ABOUT PURE PILATES AND SUSANNA FOUSTOK Founded by Susanna Foustok, PURE Pilates was born from a strong love and dedication to the original work of Joseph Pilates. Each class at PURE Pilates is focused on the uniform development of your body in order to create, stretch, strength and control, resulting in visible changes in your posture and movement. The studio is one of few studios in the region fully equipped with Gratz equipment which is manufactured in New York according to the original specifications of Joseph Pilates. The Pilates method, originally called Contrology, is considered to be one of the most innovative and complete fitness approaches ever developed. Based on spring resistance, Pilates is a strong core workout to stretch and strengthen the body simultaneously. It is a unique system of specified exercises on mat and equipment that when done correctly yield incredible results. Joseph Pilates perfected this method over several decades and invented numerous pieces of apparatus to help people understand the work and to target specific weaknesses in the body.
Susanna has been teaching Pilates since 2003, originally studying with Stott Pilates in Oxford before completing full certification in 2007. In 2013 she was accepted to study at Vintage Pilates in Los Angeles under Jay Grimes, a First Generation Master teacher and one of the few people in the world who worked with Joseph and Clara Pilates in their studio. She completed their intensive Masters Programme – ‘The Work’ in 2014 and was one of the small group of people that Jay selected personally to continue the apprenticeship in 2015-2016. There are only 22 people in the world who have completed the two-year mentorship and Susanna is the only person in the UAE with this training. Susanna says: “PURE Pilates is my contribution to the work. At PURE everything from the classes to the equipment function is as it would be in Joseph’s studio. People come and do their own individualized workouts. The workouts at PURE are tailor-made to each individual’s needs and once they understand the benefits they can move independently. This leaves the teacher free to give individual corrections and the bodies start to change. “It’s fascinating how this old method can be so magical. Every day I get to witness my student’s bodies change and how empowering it is when they start to take control of their muscles. As a result, they feel so amazing.” Located in Barsha Heights, PURE Pilates offers a welcoming place for everyone from beginners to experienced clients and teachers. Staying true to the classical method, the studio offers only private and small group classes. Check out the images above to see the PURE Pilates studio in Dubai. Even our reporter Stuart Appleby tried out PURE Pilates!

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