Lack of exercise will inevitably lead to weight gain and unwanted fat storage, especially in the typical trouble zones like your arms. A regular exercise routine will strengthen and firm up your arm muscles, giving them leaner and more defined appearance. The American Council on Exercise says that you must commit to regular physical activity to successfully and permanently tone flabby arms. Doing upper body exercises at least three to five days per week is most effective.
Start with one set of pushups and gradually work up to three sets as you get stronger to firm up your chest, shoulders and upper arms. Lie on your stomach with your legs roughly shoulder width apart, and allow your weight to rest on the balls of your feet by curling your toes under. Place your hands directly below your shoulders with your palms facing down. Lift your body up off the ground until your arms are straight, and maintain proper form by keeping a straight line between your ankles, hips, shoulders, and neck. Don’t allow your head to drop down. Once you push all the way up, slowly lower back down and stop half way and hold for one to two seconds. Go back to the start position and repeat 12-15 repetitions per set.
Your bicep muscle allows your hand to move towards your shoulder. To properly train this muscle, you need to do one to three sets of bicep curls and increase the number of sets as you progress. There are many ways to target the bicep muscle; the standing curl, the sitting curl, the concentration curl, and the hammer curl are some of the variations you may want to try. To perform a basic standing two-arm dumbbell curl, grab your dumbbells and hold one in each hand down at your sides. Lift both dumbbells, with palms facing up, to your shoulders in a steady and controlled manner and contract your biceps for a second or two at the top. Keep your elbows at your sides throughout the exercise, and then lower back down to the start position to complete one full repetition. Leave a slight bend in your elbow when you lower your arm back down. Do 12-15 repetitions per set of standing curls, and try out the many variations of this exercise to keep it interesting.
Next, you need to work your triceps, which are located on the back of your upper arm and jiggles when you wave. Start by positioning your feet so they are shoulder width apart. Grip one dumbbell with both hands and then raise your arms over your head. Lower the weight down behind your head while bending at the elbow. Pause for a moment and then go back to the start position with your arms above your head. Do one to three sets of 12-15 repetitions at least two times a week, but skip a day in between to allow your muscles to recover.
About the Author:
Robin Reichert is a certified nutrition consultant, certified personal trainer and freelance writer. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health from Clayton College. Robin specializes in weight loss health, total body toning, aerobic conditioning, plyometric training, nutrition planning, and home-based boot camp style workouts for women. Lifelong learning and educating others about natural health, physical fitness, nutrition and wellness is her passion. Robin’s goal is to make every personal training session fun and effective for her clients. Her services include both in-person and online personal training at http://www.trainwithmeonlinetoday.com. For less than a dollar a day, you can have access to 24/7 online support, professional pre-designed workout plans for all fitness levels, comprehensive nutrition database, *personal trainer support, monthly newsletter, over 2000 exercise demonstrations, and so much more.