Wednesday, April 17, 2013

★ Arm exercises - 7 moves to have great looking arms

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WHAT: The ultimate upper-body routine. Moves 1, 2 and 3 were tested by the American Council on Exercise and proven to firm stubborn back-of-the-arm flab faster than other triceps exercises do—the fancy push-up activates 100 percent of the triceps! The rest of the moves hone your other hard-to-tone zones: shoulders, biceps, chest and even your butt.

YOU'LL NEED: Two sets of weights. Pick a light pair (5 to 8 pounds) for moves 3 and 7; use heavier ones (8 to 12 pounds) for everything else. If you think, "That was easy!" at the end of a set, go up in weight.
HOW: Your goal is 3 sets of 12 reps of each move twice a week on alternate days. Work up to it. You totally got this!
Candy Kennedy

Start in a plank. Walk hands together so thumbs and forefingers form a triangle. Do a complete push-up (as shown) for 1 rep. Too tough? Lower your knees. Do 12 reps.
  • Works triceps, shoulders, chest, abs
Larsen & Talbert
Sit on edge of a chair, hands on edge of seat, fingers forward, legs extended, feet flexed. Use arms to lift yourself off chair. Bend elbows, lowering body until upper arms are almost parallel to floor, hips directly under shoulders (as shown). Push through hands to rise back up for 1 rep. Do 12 reps.
  • Works triceps, shoulders
Larsen & Talbert

Stand with feet staggered, right foot in front, left heel lifted, arms at sides, a weight in each hand. Bend elbows to draw weights to rib cage, then bend right knee and lean slightly forward. Maintain this position as you straighten arms behind you (as shown); pause for 1 count. Lower arms to start for 1 rep. Do 12 reps, switching legs halfway through.
  • Works triceps, hips, back
Larsen & Talbert
Lie faceup with knees bent, feet flat, a weight in each hand. Lift hips to form a straight line from shoulders to knees as you press weights above chest, palms in (as shown). Lower arms out to sides to hover just above floor. Raise arms back to ceiling, then lower hips and weights to start for 1 rep. Do 12 reps.
  • Works chest, shoulders, butt, hamstrings
Larsen & Talbert
Start in a deep squat, a weight in each hand, elbows on knees, forearms raised. Lower weights until forearms are parallel to floor, then curl weights toward chest (as shown). Stand and straighten arms overhead. Return to start for 1 rep. Do 12 reps.
  • Works shoulders, biceps, butt, thighs
Larsen & Talbert
Start with feet wider than hip-width apart, left foot out, a weight in right hand. With left knee soft, lean left at hip and reach left hand to toes as you extend right arm to ceiling (as shown). Stand, keeping arm lifted and eyes on weight. Lower to start for 1 rep. Do 12 reps. Switch sides; repeat.
  • Works shoulders, upper back, butt
Larsen & Talbert
Stand with feet hip-width apart, hands at sides, a weight in each hand. Raise left arm in front of you, weight vertical, as you raise right arm to side, weight horizontal, to shoulder level (as shown). Return to start. Repeat, switching arm positions, for 1 rep. Do 12 reps.

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