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Friday, July 1, 2011

How To Tone Your Upper Arms

Exercise aerobically to reduce the fat deposited in your upper arms, and also perform the following exercises to make your arms strong and firm. Keep in mind that building your shoulder muscles makes your waist appear smaller also. If you haven't' worked your upper arms in a while, it may take one or two months before you start to notices much firmer upper arm:

A supinated dumbbell curl works best for your biceps. This is a complex label for a simple exercise. Here's how to do it. Grab your dumbbells (use light weight if you're a beginner) and stand erect with your feet shoulder-width apart and your knees slightly bent. Let your arms hang naturally, with the palms of your hands (holding the dumbbell) facing your thighs. Keeping your back straight, with one arm move your dumbbell up in an arc and rotate slowly until the palm of your hand faces your shoulder. Now slowly lower your dumbbell in an arc and rotate until your palm ends up back where it started facing your thigh. Be sure to lower your arm completely before you start with your other arm. If you're good at it, you can do both arms at the same time. Just be sure to do it slowly, evenly, and as naturally as possible. Your ultimate goal is four sets of 15, 12, 10, and 6 to 8 repetitions at least three times per week.

For your triceps, do overhead dumbbell presses and push-ups. Grab a lightweight dumbbell and sit with good posture on a firm bench or low-back chair. Keep your torso erect and your feet flat on the floor. Raise the dumbbell up until your arm is fully extended straight over your head with your upper arm as close to your ear as possible. Your raised arm should be slightly bent at the elbow. Your other arm should be resting palm down on your opposite thigh. Now gradually lower the dumbbell in an natural arc down behind your head without moving your elbow. Keep your elbow stationary. Raise the dumbbell back up to your starting positions and you've just done your first overhead dumbbell press. Repeat with the other arm. Be sure to use a dumbbell and not a straight bar whenever possible. A Straight bar will let you isolate muscle groups better, but there's also a good chance you'll overwork those groups or strain a joint or tendon. A straight bar doesn't allow for natural enough movements. Your ultimate goal is four sets of 15, 12, 10, and 6 to 8 repetitions at least three times per week. Again, focus on natural, slow, and fluid movements. Relaxing music might help.

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