Monday, August 26, 2013

Arm shaping moves

Most of us would love toned arms, but they take work. They do not get toned on their own.  Below are 4 moves that will help you on your way. Do these and push-ups and you will see results in no time at all.   
How many times have you heard the advice that if you want to lose fat you should use high reps, and if you want to build muscle, you should use low reps? What makes higher reps so special? If you’re lifting weights with sets of more than 15 or so reps, you’re wasting your time. Once you start getting up into those high reps, you’re turning your workout into a cardio session.  While there is nothing wrong with that, it’s not going to help you effectively build muscle.weights with lower reps.The weight you should use for the below exercises  varies upon your strength level, if you do heavier weights, then you do not need to do many reps, I like to use for these moves between a 8-10lb weights, I strive to hit muscle fatigue around 12 reps for 1, 2 and 4, for # 3 I can usually do wayyyyyy more, my rule, is slow controlled moves, and once I cannot do the move correctly or am completely shaking, I stop. At that point my muscle is fatigued and I got the most out of the move.     Keep your workout intensity high, focus on building muscle, and burn fat the remaining 23 hours of the day by lifting heavier.
Four Arm Shaping Moves
1. Reverse fly
Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing (a). Raise both arms out to the sides as you squeeze your shoulder blades together (b). Return to start. That's one rep.
2. Biceps curl
Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up (a). Without moving your upper arms, bend your elbows and curl the weights toward your shoulders (b). Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.

3. Dumbbell cross jab
Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder (a). As you return to start, repeat with the right arm (b). That's one rep.
4. Lying triceps extension
Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other (a). Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head (b). Pause, then lift the weights back to the starting position. That's one rep.

Have a very fit day. 

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