TONE THOSE ARMS, GIRL

Sculpt strong and toned arms fast with these strengthening exercises.
  • 14 Dec - 20 Dec, 2019
  • Mag The Weekly
  • FITNESS


Here’s what you need to do

Resistance training that improves your upper body strength is the best way to get lean, toned and strong. Use your own body weight or, even better, add dumbbells or kettlebells. A great starting point is with five- to 10-pound dumbbells or a 15- to 20-pound kettlebell – but remember, good form and control is important. To avoid injury, move up to heavier weights only when you’re strong enough to handle it.

Expect the results in…

About two weeks, if you strength train three times per week, you’ll feel a difference in strength and you’ll actually see a difference (in the form of toned arms) in four weeks. For each arms workout, choose any combination of at least eight different arm exercises targeting various muscle groups. Complete eight to 12 repetitions, and two to three sets.

Lateral Raise (aka Side Raise)

Stand tall with knees slightly bent. Holding a dumbbell in each hand, let your arms hang by your sides, palms facing in. Keep a slight bend in your elbows as you raise your arms out to the sides until the dumbbells are level with shoulders (make sure your palms are facing the floor). Lower your arms; complete eight to 12 reps.

Overhead Extension

Stand with feet hip-width apart and knees slightly bent, gripping the dumbbell with both of your hands. Reach your arms overhead, holding the dumbbell vertically. Keep wrists straight. Bend your elbows, lowering the dumbbell behind your head. Keep your upper arms close to your head and elbows pointing toward the ceiling. Straighten your arms upward; repeat to complete eight to 12 reps.

Biceps Curl

Stand with feet shoulder-width apart, grasping a dumbbell in your hand. With palm facing forward, bend your elbow and pull the weight up towards your shoulders. Lower your arm. Complete 8 to 12 reps (and do the same on the other arm).

Bench Press

Lay on your back, on a weight-lifting bench, and plant both feet firmly on the floor. Reach up and grab the barbell with both hands. Pull the barbell down toward your chest, then push it away from you. Do eight to 12 repetitions using as much weight as you can.


Dumbbell Kickback

Start by holding dumbbells in both hands; bend forward from your hips, maintaining a straight spine and keeping your chest up. Keep neck aligned with your back so you are gazing at the floor slightly ahead of you. Bend elbows, keeping your upper arms alongside your body. Extend your arms one at a time behind you and squeeze your triceps muscle for a moment before returning to starting position. Do 8-12 reps on each side.

Triceps Dips

Sit on the edge of a bench, knees bent at a 90-degree angle and feet planted on floor. Grip the bench, hands on either side of your hips. Push glutes off the bench and lower body two or three inches down, bending elbows (keep elbows close together). Then raise body back to starting position. To increase the challenge, hold one weight between knees or extend legs out further.

Here’s what you need to do

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