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So you want to improve your figure, but you don’t have much spare time? Well, you’re in luck… Here are the best exercises to firm up your arms, and abs in no time at all!
Along with any specialized workout, you always make it a point to emphasize proper nutrition. You still need to follow the rules of a calorie-reduced diet to lose body fat, cardiovascular exercise to burn calories and strength training for the entire body to stimulate the metabolism and tighten your muscles.
However, if you use the following specialized exercise routines, you’ll see great results. In fact, you can give yourself a complete makeover in no time. Best of all, these basic exercises can be performed in the comfort of your own home.
Wave Goodbye to Those Flabby Arms“
In order to show off sleek arms, you need to work the triceps (back of the arm) and the biceps (front of the arm just below the front of the shoulder). You need to focus on both of these muscle groups in order to build a symmetrical arm that looks sleek from all angles.
Here are two exercises to firm up your arms:
Bench Dips -- Set two benches or chairs side by side and sit on one. Place your palms on the bench with your fingers wrapped around the edge. Beginners should start with both feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees. Then place both feet on the other bench.
Slide your upper body off the bench with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps muscles, extend your elbows and return to the starting position, stopping just short of the elbows fully extending. Inhale while lowering your body. Exhale while returning to the starting position.
Perform 12-15 repetitions and immediately go on to the next exercise.
Dumbbell Double Biceps Curl -- Sit on a bench/chair with both feet in front of your body and your back straight. Hold a dumbbell in each hand with your arms at each side and palms facing forward. (If you don’t have dumbbells, you can use soup cans.)
Contracting the biceps muscles, raise the weights toward your shoulders, stopping just short of the weights touching the shoulders. Slowly return to the starting position. Exhale while lifting the weights. Inhale while returning to the starting position. Your upper arms should remain stationary throughout the exercise.
Perform 12-15 repetitions and immediately go on to the next exercise.
Develop Fab Abs
Now, that you’ve learned a simple routine for developing your arms, here are some basic exercises to help you strengthen and tighten your abs:
Bicycle Maneuver -- Lie on a mat with your lower back in a comfortable position. Place your fingertips on either side of your head by your ears. Bring your knees up to about a 45- degree angle. Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.
Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises. However, this exercise may be too advanced for some people. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.
Posted by HoodiaPharm HungerAway ::
7:47 AM ::
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