Sculpted arms are very much desired features, especially as we head into the warm summer months. Sleeveless tops are craved, but if your arms don’t look toned and sleek, you’ll still want to hide behind that hoodie. You can obtain toned arms by just understanding what exercises you need to do to get you there. Exercising, as well as eating the right foods, will help you get your arms summer ready in no time.
In order for you to have defined muscles, on your arms or on any part of your body, you need to burn off the fat that covers them. The only thing that is going to burn the fat is cardio exercises. You can lift weights until you’re blue in the face, but fact is cardio burns. Even the fat in places like your arms. According to the American College of sports Medicine, it is advised that you do cardio at least 5 days a week. This could be less depending on how much fat you need to get rid off. In order to burn off the biggest amount of calories, you need to choose exercises that will use the entire body. This means doing something like kickboxing, hiking, running, or swimming.
In order to tone and sculpt your arms, you are going to need to take up weight training. Weight training is going to help build those lean muscles. By working the biceps, triceps and shoulder muscles, you will have the toned arms you want. By using dumbbells, you can sculpt your arms by doing a number of different exercises. Here are a few good ones that target your shoulders, biceps and triceps.
Bicep Curls: You can do these curls three different ways. Palms facing up, bicep curls with your palms facing downward, or hammer curls. Holding the weight in each hand, stand with your feet as wide as your hops. Let your arms hand down, and your palms forward. Curl both arms upward until they are even with your shoulder. Slowly lower the weights back down. You can also do the same exercise with your palms facing upwards. For hammer curls, place the two dumbbells in your hands, with palms facing in, arms straight. Curl the weights up towards your shoulder. You can do alternate sides or both at once.
Skull Crushers: Lie on your back either on a weight bench or the floor. Put your feet on the bench or floor, knees pointed towards the ceiling. With one dumbbell in each hand, you need to extend your up arms toward the ceiling. Your hands need to be aligned with your shoulders. Hold the ends of the dumbbells together, and lower your knuckles to about an inch of your forehead, like you were crushing your skull with the weight. Keep your elbows straight up towards the ceiling, and wrists straight.
Military Presses: Sit in an upright weight bench. You back, shoulder blades and head need to rest against the back pad. Hold the weights at shoulder level, palms facing forward, with your forearms perpendicular to the floor. Press the dumbbells overhead until your elbows are fully extended. The dumbbells should almost touch each other. Exhale as you are doing this. Inhale and then lower the dumbbells slowly with complete control.
Try doing three sets each of 12 repetitions, a few times a week. As for the amount of weight you want to lift, trying starting with 5 pound weights, and increase it from there. If you are looking to build muscle, you’re obviously going to want to start much higher. But if you’re only looking to tone the muscle, and not necessarily build them, the lighter weights will work just fine for you.
Incorporating a well-balanced diet into any type of exercise program is very important. When you are looking to build muscle, and even if it’s just to tone, you need make sure you are eating protein rich food. Protein builds muscle, plus makes you feel satisfied longer, so your desire to eat will be kept at a minimum. Fruits and vegetables are obviously a very important food to keep in your diet, as well as keeping hydrated by drinking a lot of water. Toned and sculpted arms are not hard to get, but it does take work and a commitment to getting there. Don’t give up, because once you start seeing the results, you will be glad you stuck with it. Whether you’re going for the toned or big muscle result, staying on a consistent workout routine, as well as keeping up with healthy eating habits, you’re arms will be the envy of everyone at the beach this summer.
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