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Upper Arm Exercises |
By:
Carol Wiley |
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Include the upper arm exercises described below in your exercise
program at least three times each week, and you will start to
see results in as little as three weeks.
Determine the Right Weight to Start With
Begin by assessing your current strength level. Get a good set
of dumbbells that range from three to ten pounds (more if you
have weightlifting experience or expect to increase your
strength considerably). Hold the 5-pound weight in your dominant
hand and do as many biceps curls as you can before tiring. If
you can do more than 15 curls without feeling your muscle tire,
you need to use a higher weight. If you could do twelve
repetitions or less, use a lower weight until you build more
strength. Between twelve and fifteen reps means the five-pound
weight is right for you now.
Use Proper Form
Proper alignment is crucial to avoiding injury and getting the
most out of your workout. Stand up straight as you move the
weight and remember to keep your shoulders back and lifted and
your head high. Imagine a string is attached to the top of your
head, pulling your body straight. If you feel yourself begin to
hunch over or slouch, stop, take a deep breath, and resume your
good posture.
Build Upper Arm Strength
This upper body routine is a simple one that you can easily
include in your preexisting workout schedule. Simply add these
exercises three to four days per week and watch your upper arm
muscles become shapely and toned.
Biceps Curl
Use the biceps curl to tone the biceps and underlying brachialis
muscle in the front of the arm:
1. Hold one weight in each
hand with your palms facing inward.
2. Rotate your arms out
so that your palms now face to the front and slowly lift the
weight until your palm and the weight face your shoulder.
3. Slowly lower the weight back to its original position and
then repeat.
4. Repeat this exercise for three sets of 25
repetitions for each arm.
Tip: By slowing down the speed of the movement, the muscles work
harder than if you use the momentum of a fast action.
Triceps Press
The triceps muscle is on the back of the upper arm opposite to
the biceps. To tone the triceps muscle:
1. Stand with feet
shoulder-width apart with weights in hand.
2. Take a giant
step forward with your right foot, and lean forward slightly.
3. With your palms facing the ceiling, raise the weights
behind you as far as possible and then slowly lower.
4.
Repeat this movement for three sets of 20 repetitions.
Tip: For an extra challenge, on the final repetition of each
set, hold your arms back and gently pulse the weight up no more
than a few inches.
Overhead Raise
Strengthening your shoulders helps your arms grow stronger and
improves your overall upper body strength:
1. Stand with
weights in hands about shoulder height.
2. Slowly lift the
weights overhead and then lower.
3. Repeat the movement for
three sets of 25 repetitions.
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Article Source: http://www.PopularArticles.com/article8759.html |
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