Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Wednesday, May 11, 2011

Sexy, Shapely Arms!

Wave Goodbye To Arm Jiggle!

WORKOUT: Dumbbell Drills

SECRET WEAPON: Adjustable Weights
Get firm faster by adding weight every 4 to 6 weeks. Buy a pair of adjustable dumbbells to save trips to the store. (Weider PowerSwitch, $80; amazon.com)

THE PLAN: To shape your arms, you need to lift weights-- a surefire way to build muscle tone. Each of these basic exercises has multiple variations that, put together, target all of the arm and shoulder muscles for speedy results. You should do this routine 4 times a week on nonconsecutive days.


Use 5-to 8-pound dumbbells
Do 10 reps each:

-With palms facing forward (biceps curl)
-With palms at sides, facing in (hammer curl)
-Alternate biceps curls, lifting one arm at a time
-Alternate hammer curls
-With palms out to sides (side curl)
-Alternate side curls

Use 3-to 8-pound dumbbells

-With arms raised and elbows bent, slowly lift and lower weights 1 inch; do 10 reps.
-Quickly lift and lower; do 20 reps.
-Quickly lift, alternating arms; do 10 reps with each arm.

Use 3-to 5-pound dumbbells
Do 10 reps each:

-In a lunge with left arm bent, straighten and bend elbow.
-With arm straight, palm in, lift and lower arm 1 inch.
-Squeeze straight arm in toward body, then out.
-With palm up, lift and lower arm.
-Squeeze arm in toward body, palm up. After last rep, hold for 5 seconds.
-Repeat with right arm.

EXPERT: Shelly Knight, Physique 57's West Coast fitness studio.


Eve :-)


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