wanna look good for the new year?
read on.....
With Spring in the air and Summer just around the corner
it will
soon be time to "change clothes and go"
sleeveless. If you've been
shopping lately, you may have noticed many of the blouses, tops and
dresses for Spring/Summer are haltered, strapless, or sleeveless,
exposing lots of skin. The styles are sexy but flabby arms are not.
If the backs of your arms are waving in the wind, then here are the
most recommended and easiest exercises that I've found to improve
muscle tone to your arms, shoulders and chest just in time for
Spring.
The muscles you want to target are:
Biceps - located at the top of your upper arm. Clench your fist and
make a muscle, the bump that should appear is your bicep.
Triceps - located at the back and below your upper arm.
Pectoralis Major & Minor - chest muscles
Push ups are a tried and true exercise which work the triceps,
chest, and shoulders. You may modify the traditional push up by
both knees on the floor rather than straightening them behind you.
Place your hands on the floor in front of you, shoulder width apart
and push your upper body away. Go at a pace that works for you but
be consistent. Gradually increasing your reps. No need to go the
gym for this exercise. You can drop and do 20 right before you
climb into bed.
Kim King, head strength and conditioning coach for Olympic Sports
at the University of Pittsburgh, suggests the following
exercises:
Dumbbell triceps
curl
-Stand erect with back straight and feet shoulder width
apart.
-Hold dumbbell (if weights are not available substitute weights
with 32 oz. waterbottles) in right hand and raise overhead with arm
extended.
-Keep upper arm close to head and perpendicular to the floor.
-Slowly lower dumbbell behind head until forearm touches (nears)
bicep.
-Raise dumbbell to starting position and repeat movement.
-Inhale when lowering dumbbell, exhale when raising (extending) arm
upward.
-Repeat with opposite arm. This exercise can also be done while
seated.
Dumbbell triceps
extension
-Stand holding dumbbell in your right hand with palm facing
in.
-Bend forward until your back is nearly parallel to the
floor.
-Position left hand on left knee.
-Position upper right arm against side (parallel to ground) with
lower arm vertical to ground.
-Press dumbbell back until arm parallel to floor.
-Pause for a moment, then lower dumbbell slowly to starting
position, then repeat.
-Inhale when raising dumbbell, exhale when lowering. Repeat with
opposite arm.
Hammer bicep
curl
-Stand erect with feet shoulder-width apart.
-Hold a light dumbbell in each hand with arms extended down and
palms facing inward.
-Keep upper arms tight against ribs and perpendicular to the
floor.
-Raise one dumbbell at a time by flexing the arm at the
elbow.
-Curl movement should bring dumbbell in line with the
shoulder.
-Lower dumbbell slowly until elbow is fully extended.
-Repeat with opposite arm.
-Exhale during upward movement; inhale during downward phase.
According to the fitness manager at 24 Hour Fitness at Hilltop,
Izaac Tyrell, the most effective way to reduce weight is "by eating
a balanced diet (consisting of carbs, protein and a little fat),
doing cardio-vascular exercises in combination with weight
training". Izaak reiterated what I've read in countless health
magazines which is there is no "spot reduction" way to reduce fat
in other words, there is no quick fix to flab-less arms!
If done correctly, the exercises mentioned, will yield noticeable
results but only if incorporated with cardio exercises and a low
fat, nutritious diet. Start now and by summer you should be able to
brush your shoulders off and wave flabby arms goodbye!