5 Exercises To Tone Your Arms

With women everywhere looking for the answer to rid themselves of the dreaded fat on the back of the arms, I thought I would give my best advice with a simple answer.


Women, just like men, seem to store fat in a few problem areas. Those areas for women are typically the hips, thighs, butt, and back of arms.
The fat that surrounds the triceps (back of arms) gives the arms a jiggly appearance. With proper exercise and nutrition we can target not only the jiggly arm syndrome but other problem areas as well.
First, you must understand that you can't spot reduce (decrease fat only in the target area) problem areas, but you can use specific exercises that can target those areas and increase lean muscle which can give the appearance of spot reduction.
You need to understand that exercise alone is not going to get you the results you're after. Nutrition is 80% of the equation, so being health conscious with your food choices along with a few specific training methods will give you those sexy toned arms you want.
5 Exercises That Will Tone and Lift The Back of Your Arms:
You should use heavy enough weights to reach fatigue or failure around 10-12 repetitions. All of these exercises can be done at the gym or home.
Close Grip Pushups- Start off by getting in pushup position. Once in pushup position, narrow the width of your hand placement to where the index fingers and thumbs of each hand touch (should form a diamond shape). Your hands should be directly under your chest. Next, lower yourself to the floor keeping your elbows tight in your sides. Concentrate on slow movements making sure your technique is good and push back up (contracting triceps) to starting position. It's crucial to keep your elbows tight as possible to your sides for these to work most effectively. If you have trouble doing these, you can try them with your knees resting on the floor. This will take a considerable amount of weight and resistance off the muscles being worked. If possible, you should start off doing them without knee assistance. If the muscles become fatigued before reaching 10 reps, drop to your knees and resume pushups until failure.
Tricep Kickbacks- Grab a dumbbell and bend over at the waist (back should be close to parallel to floor). You can use a bench or chair to rest one knee on if you wish. If you're using Bend your arm to a position where your elbow is by your side, upper arm parallel to the floor. Slowly extend your arm backward keeping your elbow tucked close to your side and upper arm parallel to floor. If you find it hard to keep your upper arm parallel to floor, decrease the amount of weight.
Tricep dips- Sit on a bench, with your hands next to your thighs. Lift your butt off the seat and move your body so it's slightly in front of the seat. Keep your knees slightly bent. Bend at the elbows and lower your body to a point where your upper arms are close to parallel to the floor. Keep your shoulders relaxed and elbows pointed back. Push back up to starting position
Triceps Overhead Press- Stand with feet just inside shoulder width (or sit in a chair). Hold one weight with both hands. Extend your arms straight overhead, elbows close to your ears. Bend your elbows slowly lowering the weight behind you. Keep your elbows close to your ears. Contract your triceps and straighten your elbows to the starting position.
5 Exercises To Tone Your Arms
Lateral Shoulder Raise- Stand with your feet just inside should width, hold weights at your sides, palms facing each other. Keep your elbows slightly bent and raise arms straight out to the sides until they are parallel to the floor. Don't go higher than your shoulder level. Lower back to starting position. You can also try these in front to target the triceps from a different angle. The only difference is you will start off by holding the weight in front of your thighs, palms facing you.
Women find lean sexy arms very gratifying. Use these techniques and you'll be showing off those sexy lean arms in no time.
5 Exercises To Tone Your Arms 5 Exercises To Tone Your Arms Reviewed by Admin on 09:27 Rating: 5

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