Posts Tagged ‘home exercises’

3 Exercises to Perfectly Toned Arms

September 1, 2010 Leave a comment

People always want to know what are the easiest ways to strong, lean, toned arms. Well, the exercises are easy, getting dedicated to doing them daily is much harder. These exercises are the start of strength and health. I am a strong believer in muscle confusion and creating new ways to attack and work all the muscles in your arms and body. The following sets of 3 exercises are the fastest Iíve found that work best at creating definition.

First and foremost, begin with a good stretch. Stretching your arms is extremely important to do before and after any and all arm strengthening exercises. The best way to give yourself a good stretch is to use a doorway or wall edge. Grab at and walk through the door way with your arm holding onto the edge so your arm is completely extended out behind you, as if youíre walking through and your arm is left behind you holding on. Do a good pull and twist movement and really feel it.

If you’re outside or don’t have a doorway to use, make sure you bring your arm in front and across your chest while using the opposite hand to pull towards you. You can also reach up, grab your elbow with opposite hand and pull back. And lastly, put your hands on your hips and motion your elbows, with your hands still on your hips, to point in front of you, as much as you can that is, Make sure you do both hands. Then shake it off, do an arm wiggle. And mentally prepare and commit to the sets.

Exercise 1; Push Ups- Push-ups are great for strength and really start to build your core muscle and strength structure. Push-ups give you strength; if you’re a beginner do 3 sets of 5 push-ups. If you need to do it with bended knees do 3 sets of 7. That’s your goal, there’s no giving up. I don’t want to hear, “I can’t do it,” because you can.

Exercise 2; Dips – Dips are done to work the tri-ceps primarily but really work out your entire arm. Dips can be done just about anywhere with just about anything, even with nothing.
Dips can be done:

* On the floor- beginning with sitting straight up on the floor and your knees bent, pick up your butt of the floor and start your dips, feeling and concentrating your strength on your triceps move up and down by bending your arms up and down. Reps 3 sets of 13.

* With a chair or bench-sit at the edge of the chair pick your butt up and go down as low as you can in front of the chair while your arms are holding on to the edge of the chair. Beginners might try this with knees bent and the entire feet are flat on the ground. Advanced or the more experienced can try with legs fully extended out in front of you. So when you are dipping only your heels are touching the floor.

Exercise 3; Pull ups – Ok, most people donít have a pull up bar at home. The ones that fit on the door way are really great and if you can you should purchase one. Otherwise hit the park, some parks have exercise trails and a pull up bar if not, go to where the kids play, monkey bars are not just for kids, they can help you and you can use them.

Pull ups are a challenge. Most starting out can barely do one or two. But over time you will notice yourself improving. Initially if you need help, and you probably will, use a partner to help, a chair, stool, rubber stretch band or something you can use for assistance. You will still feel your muscles being worked and eventually you will be able to do them unassisted.

Focus all your mind and attention on your arms. Pull up and then come down slowly all the way, the goal is to be committed to doing the reps and completing them. The more your arms get accustomed to the exercise, the easier and easier it gets to complete your reps on your own. Also a great way to build strength is to change up the position of your arms in between reps. If you do your first rep with your arms at shoulder width apart with your grip facing you, move your arms further apart for the next rep, or closer, or change your grip away from you. Tip: You might want to use some workout gloves, otherwise you’ll get blister hands.

Pull-ups are not just for arms, if you feel your abs being worked, it’s because they are. Pull-ups have a great impact on your abs. Reps: start with 5 sets of 5 and if you can do more, do them.

Do these exercises at least 4 to 5 times per week and remember to commit. Next I will show you other easy arm and chest exercises to add and change-up to your workout. Feeling strong in your arms gets addictive and you will start to care about your overall health.

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