When slipping into our favorite tank tops and t-shirts, many of us worry about the shape our arms are in. To tone and eliminate excess fat in the arms, you must reduce fat throughout your body. However, you can increase your muscle tone and give yourself the appearance of leaner arms by doing exercises that target the triceps, the back of the arm , and the biceps, the front of the arm.
Upper Body Cardio
Engaging in some form of cardio is absolutely vital to ridding the body of excess fat. To boost the effect on your arms, choose cardio routines such as rowing or elliptical training, which incorporate the use of your arms. Cardio should be done three to four days a week for 45 to 60 minutes each day.
Close Grip Bench Press
should be done with barbells and a personal trainer or spotter to assist you in case of emergency. Close grip bench presses focus on the triceps, particularly the outside and center portion of the underarms. Lie flat on a workout bench with your knees bent and feet level on the floor. Grip the bar slightly less than shoulder-width apart. In a fluid motion, press the bar upward off the supports. Lower the bar down to your chest in a controlled motion, then press it back up. Repeat this action 10 to 12 times with your arms in close to your sides.
To continue working the triceps, include dips in your personal training routine. Place two benches parallel to one another
, approximately leg-length apart. Standing between the benches with one bench before you and one behind, place your hands about shoulder-width apart firmly on the bench behind you. Bring your feet up to rest on the bench before you. Once in position, lower your body down until your upper arms are parallel to the floor, then press up to the starting position. Complete 10 to 12 reps.
Another great exercise for the triceps is the overhead throw. With a medicine ball in hand, stand about a foot away from a wall. Your feet should be approximately shoulder-width apart. Hold the ball in both hands behind your head, then quickly extend your hands up and over your head in a throwing motion allowing the ball to strike the wall. Maintaining control of the ball, return to starting position and repeat 15 to 20 times.
Bicep curls are a simple and time tested way to strengthen your upper arm muscles. With your feet shoulder-width apart, stand up straight and grip a barbell (or two dumbells) with your palms facing upward. Starting with the weight at your thighs and core engaged, curl the weight up toward your chest in a controlled motion. Return to starting position and repeat for 10 to 12 reps.
Another wonderful bicep workout. Follow the same steps as the bicep curl, simply grip the weight with your palms facing in toward your thighs. At the height of the curl, your palms should be facing outward. Repeat 10 to 12 times.
These tips will help you improve your arms and I recommend spending some time looking over a nutritional living plan and understanding your goals regarding fitness and health. 🙂
- How to Perform a Bicep Curl Correctly (brighthub.com)
- How to Bench Press (projectswole.com)
- List of Bicep Exercises for Softball Pitchers to Increase Strength and Stamina on the Field (brighthub.com)
- List of Tricep Workout Routines (brighthub.com)
- How to Deadlift (projectswole.com)
- How to Increase Tricep Size With Exercise (brighthub.com)
- Gain Muscle with Turbulence Training – Bicep Workout Program to Guarantee the Biggest Biceps (badcreditdebtmanagement.com)
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