Summer is just around the corner and that means no shoes, no shirt, no problem! Or does it? Sometimes we ladies tend to neglect our arms and tend to work out our booties and legs more during the winter, just to have summer come around and we feel flabby up top- so we try to wear clothes that will cover our arms. Well, it’s time to change that! Here are 7 exercises to do to get your arms into solid form so you can wear any type of shirt you want this summer.
These are best for “batwings”. Lie face up with feet on the floor and your knees bent. Use a weight in each hand and keep them a few inches off the floor. Keep your arms straight and raise your left arm over your chest while the right arm stays over your head. Lower to start and repeat. Do 15 reps, then switch sides. Do 3 sets.
The bicep curl is a great way to build arm strength. Either sitting or standing, place a small dumbbell in each hand with your feet shoulder-width apart. Place your arms at your sides, palms facing your thighs. Then, lift the weight so that your forearms rotate and your palms face toward your shoulders. Keep your upper arm and elbows close to your side. Pause, and then lower the weights back to the starting position. Be sure to always keep your wrists straight. Do 12 reps, 3 times.
Single arm cable curl
This is done on those machines that you are probably to afraid to use. To set this up, attach a single grip handle to a low pulley cable and select the weight you want to use. Stand in front of the cable machine and grasp the handles with an underhand grip. Keeping your body fixed, elbow tucked in at your side, face forward and slowly curl the weight up as far as possible. Squeeze the bicep at the top of the movement and then slowly lower the weight back to the top starting position. Do 15 reps, three times on both arms.
Tricep rope extension
Stand in front of the cable machine with the knees slightly bent, hips tilted forward toward the wall or mirror in front of you, and the rope positioned toward the top of the cable machine. Place one hand on each side of the rope, just above the rope’s two end knobs. Place your elbows at your waistline and keep them tucked in to your body throughout the entire repetition and until you are finished with your set. Do not let your elbows lift toward the ceiling or sides of the body. This will ensure emphasis on the triceps. As you lower the rope, extend your forearms out toward the sides of your body, in a diagonal pattern with the hands and ends of the rope. The gluteals (buttocks) should also remain tight as you lower the rope and exhale. Do not lock out your elbows! When you have straightened your arm completely, just before locking the elbow, begin bringing the hands back to the start position as you inhale. The hands should stop upon elevation at about chest level. Exhale as you repeat the downward, diagonal and outward movement again. Do this 12 reps, three times.
Overhead tricep extension
Stand with a dumbbell held by both hands. Your feet should be about shoulder width apart. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. The palm of your hands should be facing up towards the ceiling. This will be your starting position. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Go back to the starting position by using the triceps to raise the dumbbell. Do 15 reps, three times.
You can use a barbell or weights for this. Grip a barbell on the inner grips. Bring the barbell or weights up to your chest and lay down on your back. Extend your arms straight up above your chest. Keeping your elbows fixed in place and not pointing out, slowly lower the bar until it is about an inch from your forehead (hence the name skullcrusher!). Pause, and then slowly extend your arms back to the starting position. Do not lock your elbows out, and then repeat for desired reps.
To get into the starting position, hold your body at arm’s length with your arms nearly locked above the bars or you can use a chair. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position. Do 15 reps, three times.
Get outside or in the gym and do these! There is no reason to feel scared or intimidated. Now that you know what they are called, ask someone at your gym to show you if you still need help. It’s worth it!
Fatal error: Uncaught Exception: 12: REST API is deprecated for versions v2.1 and higher (12) thrown in /home4/theonew7/public_html/the1stclasslifestyle/wp-content/plugins/seo-facebook-comments/facebook/base_facebook.php on line 1273