Tonight I will be working on arms! A few different arm muscles (mostly triceps, biceps, and traps). Tricep exercises are a great way to get rid of....THE BAT WINGS (that annoying flab under the arm when you wave!!) Here are some amazing arm workouts you can do that will not take much time, but will help tremendously! Trust me! 1. Chair dips (or use a couch, bench etc.) If you are a beginner and it is hard for you try bending your knees..this is how I started! Refer to Figure 1 & 1-A. Do as many reps as you can (try to get at least 10-15) 3-4 sets...its up to you! How much do you want your workout to count? 2. The next few exercises you will need dumbbells for (if you dont have them-GET THEM! They will do wonders!). Until then...continue doing sets of chair dips (message me for other ideas until you get them). This exercise is called a tricep extension-you can do it standing or sitting. I have always preferred sitting considering until I got stronger, I hit myself in the head...A LOT! Refer to figures 2 and 3. Use whatever weight is comfortable...I started with 5 lbs..Im now at 30! It can be done! At least 8-10 reps 3-4x. If you cant do at least 8...move down in weight! 3. This exercise is called a dumbbell crossover. Refer to figures 4,5, and 6. Do 10-15 reps at a weight that isnt too much but that you have to put forth some effort with! Never continue with a weight that is easy. 3-4x 4. Bicep curls! No it is not true that girls who do these get extremely big and bulky. It gives you definition and you shed fat. 10-15 reps 3-4x again with a weight thats good for you (probably 5-10lbs to start-I started with 5) Refer to figures 7 and 8. 5. This exercise is called a dumbbell raise. I could barely do any reps with 5 lbs in the beginning. Do as many as you can 3-4x. I had very little shoulder strength and it is something you have to work for! Refer to figures 9 & 10! I know this is a lot to read, but its 5 simple exercises that will shape your arms beautifully (there are more of course that we will cover later). I will post any workouts I do from here on out and I promise if you follow along you WILL see results! This is how I did it! Also, if you can get in some cardio before bed, DO SO! Whether you walk, run or do jumping jacks, cardio will speed it up! BTW, I do not have my abs YET! You guys can help me get there! However, if you get them before me, I may have to kill you ;)
Posted on: Fri, 19 Sep 2014 00:07:25 +0000
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