It is time to get rid of your dreaded arm fat! Firm, toned arms can give you the confidence to wear sleeveless blouses and rock those summer looks. There are workouts that are quick and practical which you can do anywhere that will help you get toned in no time. So let’s get right to it.
Firstly, make sure to Always warm up and cool down with stretches and light cardio before and after your workout. Doing this will make sure you get the maximum benefits from your workout and helps to prevent injuries.
For quick, arms-targeting results, it’s important to focus on your tricep muscles. Here are a few exercises that can aid in toning up your arms. Tricep dips are a great exercise to target your tricep muscles. To begin with, sit on the edge of a secure chair or bench. Hold onto the edge then, slowly, lower your body downwards. Make sure your legs are bent. Your back is as close to parallel to the ground as possible, and your arms are at a 90 degree angle. Rise by straightening your arms and repeat ten times.
Another great exercise for your triceps are tricep push-ups. Begin in a plank position and with your hands on the floor. Place them directly under the shoulder, arms straight. Now bend the elbows and lower your body by curling your spine just a little. Push up and straighten your arms once again and repeat ten times.
If you want to mix up your workouts, there are more exercises that use weights in addition to those mentioned above. Bicep curls can be done with dumbbells or free weights. Start in a standing position with the weight the weights in hand, arms extended downwards, while keeping your back straight and abs engaged. Curl upwards towards the shoulder, just above your chest. Return to the starting position and repeat ten times.
Lunges also work well if you have weights in hand. Start in a standing position. Step one leg into a lunge, maintaining balance and make sure your knee stays above your ankle. Push up with the opposite foot and then return to the standing position. Alternate lunge and finally repeat ten times on either side.
Shoulder press is another great exercise to isolate the muscles on your arms. Start with the arms in a bent position and the weight just above the shoulder. Slowly, raise the weight up by straightening your arms towards the ceiling. Bring back to the starting position and repeat ten times.
These are some of the exercises which you can do anywhere be it at home or even at the park and you can get toned in no time. Now these exercises can be taken a step further with Resistance Band Rows. Start by standing on a resistance band with feet shoulder width apart. Maintaining contact on the band with your feet, bend your body forward and hold the band up as best as possible. Row your arms towards the back and slowly return your arms to the starting position.Repeat ten times.
To kick your workout into high gear,a couple of exercises can be added. Chair dips can be done with just a chair.Start by sitting on the edge, straighten legs if necessary, and grip the edge with both palms facing outwards. Make sure the arms are bent and pulled in close. Now slowly lower your body down and then back up to the starting position. Repeat ten to twenty times.
One of the final exercises are tricep kick-backs. Start off in a stance similar to the lunge. With one hand on the area of the knee, take a weight in the other and then slowly extend your arm behind you. Return the weight to its starting position and repeat ten times.
Lastly, for those of you who would like an upper body workout, push-ups can do wonders in toning and strengthening your arms and back. Place your hands shoulder width apart on the floor. Bend your arms to lower your body and get into plank position. Keep your core engaged and your back straight. Slowly push back up and repeat for five to fifteen times.
So there you have it, with these workouts, you can get toned in no time. Next, is to combine cardio with strength training to target areas of the body and burn fat. Adding in running, jogging, swimming and pilates are fantastic options which will get you results. You can also substitute one or two of the strength exercises with a cardio one.
It is essential to give your body the right kind of food. Eating the right amount of proteins, carbohydrates, healthy fats, healthy fruits and vegetables and drinks like green tea and juice is required to keep your energy up and build muscle. Eating right amounts of food will help you maximize your results.
Switching up your exercises can help build strength and also prevent injuries due to overworking certain muscles. Adding in different arm exercises every couple of days can keep progress going. The more you vary your exercises, the more you will target different muscles. Keeping your workout routine new and exciting will help you stick with it and reach your goal faster.
Make sure to take rest days. Muscle growth only occurs when you are resting. Rest days are essential for recovery and injury prevention.
Finding the right balance of exercise, nutrition and rest will help you achieve toned, strong arms. So stick with it, stay focused and watch the results pour in.
