Wednesday, November 20, 2013

Toned arms anyone?

I love toned arms. If I do not lift weights, my arms tend to,  well look it.  Not only do I feel  and look better with toned arms, but I feel more powerful as well. Toned arms make tank tops and nice dresses look extra sexy!  Plus all you need is a few dumbells at home. I have a 3lb, and a 9 lb that I switch back and forth with. (working on getting more variety). You can always squeeze the muscles as you are doing the exercises for extra resistance if your weights are too light.

Here are some exercises you can do at home to have nice arms. If you start now, you will have nice arms by those Christmas parties!

Beginners: Try to do 2 sets of 8 reps for each exercise.

Intermediate: 3 sets of 10 reps for each exercise.

Advanced: 4 sets of 10 reps for each exercise.

After each exercise, take 20-30 seconds rest to help your muscles to recover

Front raise
Hold a pair of dumbbells in front of your thighs.
Keeping a slight bend in the elbow, raise both dumbbells up in front of your to shoulder height.

Alternating bicep curl
Hold a pair of dumbbells by your sides.
Keeping your upper arm close  and in front of your body, curl one dumbbell up to your shoulder.
As you lower, do the same with the other arm.
Repeat this fluidly.
TIP: If you’re a beginner, start by using 1 lb weights or no weights and just squeeze at the top.

Shoulder press
Hold a set of dumbbells with palms facing you at shoulder height.
Push up to the ceiling as you rotate your palms to face away from you.
Lower and repeat.

Lateral raise
Hold a pair of dumbbells by your sides.
Keeping arms slightly bent at the elbow, raise the dumbbells up and out to shoulder height.
Lower and repeat.

Lying Extension
Lying on your back. Hold a pair of dumbbells with your arms bent behind your ears
Keeping your arms still, extend the dumbbells towards the ceiling.
Lower and repeat.

Have a very fit day

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