Tone Those Arms
August 22, 2009
Who doesn’t want toned, sculpted and shapely arms are possible, you only need to take out 10 minutes to develop these. Surprised?
Try these moves and you are sure to flaunt your arms.
Arms Workout:
You would require one set of 3-5 pounds and another set of 8-10 pounds of dumbbells and an exercise mat.
Do these exercise 3-4 times a week, start with a rep of 10-12 and take rest of 30 minutes after each set. Every exercise has 2 versions an easy and a difficult one, make sure you move up slowly. It is very important to listen to your body. You should initiate your workout with a warm up. Accompany 30 minutes cardio for 3-5 days a week.
Move#1: Pullover Sit-up
Lie on the mat with your face on the floor, your knees should be bent, feet kept flat on the floor and your arms extended over your head; hold a light dumbbell in both your hands. Lift your head shoulder and back from the floor as you curl contract your abs. Bring your arms in front of your knees, hold this position for a couple of seconds and go to the start position.
Easy Version:
Don’t lift your body as you do this exercise.
Harder Version:
You can add some chest press to this exercise. When your upper body is lifted and as your arms are in front of your knees, bend your elbows and then lower your dumbbells to your chest, post then straighten your arms as you return to the start position.
Move#2: Pony tail extension
As you stand keep your feet hip distance apart. Keep the lighter dumbbell in your right hand, extend your arm straight over your head, support your hand with your left arm so that your arm doesn’t flare out. Bend your right elbow, as you lower your dumbbell right behind your head, hold for some seconds as you go to the start position.
Easy Version:
Hold the end of the dumbbell horizontally in your hand.
Harder Version:
You can use a heavier dumbbell.
Move#3: Starfish
Take the push-up position on your knees, hold a dumbbell in each hand, and make sure your hand is right under your shoulder. Hold and stabilise your torso. Lift your right up straight in-line from your shoulder. Hold the hand for a few seconds and then do the same on the left arm.
Easy Version:
Don’t use the dumbbells
Harder Version:
Balance on your toes instead of your knees.
Move #4: Hand bag curl
Stand on the floor and keep your feel shoulder distance apart, keep your arms by your side, use a heavier dumbbell in both the hands, make sure your palms face in. Curl your left arm at 90 degrees, holding your dumbbells vertically. Hold this position and curl your dumbbells from your elbow.
Easy Version:
Don’t hold the arms stationary as you curl them.
Harder Version:
Hold your dumbbells horizontally rather than vertically.
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