How to Firm Up Your Arms

Wave Goodbye to Flabby Arms

The good news is anyone can sculpt a tighter set of arms.
Please don’t tell me it runs in your family or you inherited flabby arms from your great-grandmother. It’s all about implementing an effective nutrition and exercise plan.
You’ll need to reduce overall body fat levels by remaining consistent on your nutrition program.
Don’t take this point lightly: sleek arms will not come to you unless you follow a nutrition program that provides the correct amount of calories.
Here is a simple program for creating tighter arms that can be performed right in your own home. So if your goal is to show off sleek arms in a sleeveless dress, then you’ve come to the right place.
The muscles we’ll be focusing on will be the triceps (back of the arm) and the biceps (front of the arm just below the front of the shoulder). The reason I want you to focus on both sides of the arm is to create balance. A symmetrical arm looks sleek from all angles.
You’ll be performing a tri-set, which means three exercises in a row without any rest. Select a weight that’s challenging, focus on impeccable form and concentrate on the muscle you’re working. The triceps are a larger muscle than the biceps, so there are two triceps exercises and one biceps exercise.

1. Bench Dips



• Using two benches or chairs, sit on one.
• Place palms on the bench with fingers wrapped around the edge.
• Beginners should start with feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees. Then use another chair/bench as illustrated and place both feet on the other bench.
• Slide your upper body off the bench with your elbows nearly but not completely locked.
• Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees.
• Contracting your triceps muscles, extend your elbows, returning to the starting position and stopping just short of the elbows fully extending.
• Inhale while lowering your body.
• Exhale while returning to the starting position.

Perform 12-15 repetitions and immediately go to the next exercise.


2. Dumbbell Double Biceps Curl



• Sit on a bench/chair with both feet in front of your body and your back straight.
• Hold a dumbbell in each hand with your arms at each side and palms facing forward.
• Contracting the biceps muscles, raise the weights toward your shoulders, stopping just short of the weights touching the shoulders.
• Slowly return to the starting position.
• Exhale while lifting the weights.
• Inhale while returning to the starting position.
• Your upper arms should remain stationary throughout the exercise.

Perform 12-15 repetitions and immediately go to the next exercise.


3. Dumbbell Behind-The-Head Triceps Extension




• Stand with a dumbbell in your right hand and your left hand on your hip.
• Press the weight over your head until your right arm is almost straight with a slight bend in the elbow at the top position.
• Do not allow the weight to touch your head or neck area.
• Slowly bend your elbow, lowering the weight until your arm forms a 90-degree angle behind your head stopping before the weight touches your back.
• Contracting the triceps muscles, slowly return to the starting position.
• Exhale while returning to the starting position.
• Inhale while lowering the weight.
• After completing the set on the right side, repeat on the left side.

This exercise is not to be performed with very heavy dumbbells. The technique is more important than the weight. You can also perform this exercise while seated on a bench.

All three exercises are considered one cycle. Beginners should perform one cycle on three non-consecutive days of the week.

Intermediates should perform two cycles on non-consecutive days of the week and advanced exercisers -- three cycles. Wait only 45 seconds between cycles before repeating.

You still need to perform strength training for your entire body (2-3 days per week) as well as cardiovascular exercise (3-5 times per week for at least 30 minutes) and stretch after every workout for 5-10 minutes.

When you incorporate the above specialty arm workout routine, you’ll see some great results.

Check with your doctor before beginning any exercise program.

Cheers,

Eve :-)