- I have been a teacher of fitness and health for thirty years. In 1989 I was certified for personal training with the National Acadamy of Sports Medicine. I had a gym in Santa Barbara for eight years. Co-owned and created a spinning bike company which manufactured bikes for five years. Also I have worked with nutrition companies for twenty years. Along with many wonderful non famous people I have trained many celebrities, and members of the Royal Family. My own athletic past consists of long distance running, long distance cycling, cross country skiing, down hill skiing, rollerblading, hiking, sand running, track work, and weight training. I have authored two fitness columns in local papers, and have been writing this blog since January 2010.
Tuesday, March 16, 2010
Working Your Arms
Creating nicely toned arms is a good thing to have. When you are wearing sleeveless tops, a well defined and sculpted arm looks fabulous.
Along with eating a low fat healthy diet, you can achieve this with a few simple exercises. The arm is made up of several different muscles. The triceps, biceps, and deltoids, are the ones that I will focus on.
Every movement should be done slowly, twelve to fifteen repetitions, and two to three sets per exercise.
It is always important to strengthen your deltoids muscles. Deltoids are your shoulder muscles. We want to strengthen all the muscles in the shoulder area by doing these following exercises.
Shoulder press is done with dumbbells beginning at shoulder level, then raising them above your head and pressing them together.
Side laterals are done by lifting dumbbells out to the side to shoulder level.
Upright rows can be done with dumbbells or a straight bar. It is important to have a close hand grip and lift the elbows higher than the shoulders.
Biceps are worked by doing bicep curls. Dumbbells or a straight bar can be used for this exercise. You can also do a forward curl, or a hammer curl which is done by lifting the end of the dumbbell towards you.
Isolated curls are great for working the biceps.
Triceps press can be done laying down, standing, or in a seated position. Always flex the arm to its fullest range of motion to get the best results for your triceps.
Triceps dips are very intense, but work beautifully to tone the triceps.
And of course push-ups are great for working the arms, as well as your chest and back.
Performing these simple exercises every other day will get you fabulous looking arms....that is if you are eating healthy and doing your cardio to lower your body fat....your arms will be the envy of all of your friends!