eFitnessConnection

 

Do you have flabby arms?

Show the world that you are fit and healthy by revealing your arms this summer.

 

There are many things you can do to help reduce unwanted flabby arms and have stronger and more well-toned ones. First of all, a well balanced eating plan is most important in trimming body fat. If you are not sure about what to eat, consult a registered dietitian or nutritionist.

First, plan your eating routine, then the next step is to coordinate your exercise. Make sure to have some activity in your life most days of the week. Try to have at least thirty minutes of moderate intensity exercise at least three times a week. If you are not anywhere near this level, start slowly and work up to this gradually. For moderate intensity, cardiovascular exercises you can include are walking at a quick pace, rollerblading, jogging, cycling, etc.

Weight training and cardiovascular activity are both required to improve your fitness level. Positive results are seen when both are included in training. Remember, though, that strength training will help you tone, but it won't get rid of your excess body fat in a specific area, for example, on your arms. For strengthening and toning your arms, there are a lot of exercises you can do. If you don't have access to a gym, you may do the following 9 exercises anywhere to help you with your arms and shoulders:

 

 

 

Biceps

 

1. Concentration Curls
Sit on an exercise ball slightly leaning forward.
Keep your abdominal muscles tight, chest up, and elbow in. Your elbow should remain stable, in a fixed position, just inside from your knee.
Under control lift the weight directly up, focusing on your muscle.
Stop when the weight is 90° from your elbow joint and reveres the motion back down.
Under control lower the weight down, stop before your elbow is straight and reverse the motion up.

 

 

2. Alternating Hammer Curls

With a dumbbell in your left hand, stand with that arm hanging at your side, with your palms facing in toward your body. Your right arm behind your back.

Keeping your palms facing inward, curl the weight in your left hand directly up toward your left shoulder.

Squeeze the biceps hard at the top for a one-count and then slowly return to the start position.

Repeat this movement with your right arm.

Be sure to keep your wrists locked throughout the movement, facing in toward your body the whole time!

 

 

3. Single Arm Dumbbell Incline Curls

You can perform this exercise using an incline bench or regular preacher bench.

Stand behind the bench with a dumbbell in your left hand using an underhand grip.

Let your arm hang down the bench, with the back of your upper arm lying flat on the bench.

Slowly curl dumbbell up so as to try and touch it to your shoulder.

Slowly return to the start position and repeat with your right arm.

 

 

Triceps

 

4. Dumbbell Extensions

Grab a dumbbell securely with both hands and while standing, position the dumbbell above your head with your arms extended with a slight bend in them.

Slowly lower the dumbbell behind your head while keeping your elbows in through the movement.

Slowly raise the dumbbell back up to the starting position.

 

 

5. Standing Single Arm Dumbbell Extensions

While standing, slowly lean over while holding a dumbbell in one hand.

Keep your arm tucked into your side at a 90 degree angle.

Slowly extend your arm out and keep your elbow in.

At full extension of the movement, make sure to keep a little bend in your arm and all the tension on your tricep muscle.

Slowly lower the dumbbell back to the starting position. Repeat with your opposite arm.

 

 

6. Standing Two Arm Dumbbell Extensions

While standing, slowly lean over while holding a dumbbell in each hand.

Keep your arms tucked into your side at a 90 degree angle.

Slowly extend your arms out and keep your elbows in.

At full extension of the movement, make sure to keep a little bend in your arms and all the tension on your triceps.

Slowly lower the dumbbells back to the starting position.

 

 

Shoulders

 

7. Two Arm Dumbbell Deltoid Upright Rows

Stand with your feet approximately shoulder width apart and grasp a dumbbell in each hand allowing the dumbbells to hang down in front of your thighs with your palm facing in toward your body.

Simultaneously raise the dumbbells up to just under your chin.

You will do this by flaring your elbows up and out.

Hold for a one-count at the top if the movement and then return to the start position and repeat.

 

 

8. One Arm Front Deltoid Dumbbell Raises

Stand with your feet about shoulder width apart.

Hold a dumbbell in each hand letting your arms hang straight down and your thumbs facing in toward one another.

Simply raise one of the dumbbells upward to where your arm becomes parallel to the ground.

Pause for a one-count at the top of the movement and then slowly return to the start position and repeat with the opposite arm.

 

 

9. Bent Over Rear Deltoid Raises

Grasp a dumbbell in each hand and let hang straight down.

Lean or bent forward having your chest parallel to the floor.

Focus your eyes on a spot high on the wall in front of you which will assist in keeping your back in a stable position throughout the movement.

Next, simultaneously raise the dumbbells up so as to try and touch the backs of your hands to the ceiling.

Once you reach the point of your arms becoming parallel to the floor, stop and hold them there for a one-count.

Return to the start position and repeat for the desired amount of repetitions.

 

 

 

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