Toned upper arms, biceps and triceps is something which women look forward to but fail to achieve due to improper focus on target areas. Arm exercises are many and are focused on toning your muscles and reducing the unnecessary accumulation of fat. Here are some such exercises which can help in focusing just the arms, helping in toning as well as gaining strength.
Best Arm Exercises
Overhead Extension Using Dumbbells
The main focus of this exercise is posterior deltoids. You need to stand with your feet and hip spread out. The knees are to be bent slightly and you need to hold a dumbbell in your hand. Now, slowly you have to start by reaching your arms upwards over your head. The dumbbell needs to be in a vertical position.
Now, after 3-4 seconds you have to bend your elbows and lower these dumbbells slowly just behind your head. The arms have to be close to your head. The elbows need to point towards the roof. Once done you can straighten your arms upwards and then repeat again.
Start by standing in a position which keeps your feet and shoulder wide apart. Hold a dummbell in your hand just near your hips. Your palms should face outwards. Now, start by bending your arms to such a position so that your left arm is completely parallel to the surface. Curl your hand and bring it towards your shoulder. Lower it again and take it to the position where you started. Remember, that your left arm should be in its place all the while.
You can do 8 curls using your arm. The elbows should be kept close to your body. You can try to switch sides also. If you are beginner start by just doing 5 curls and as you are comfortable you can move upto 8 curls. To bring a variety you can try out double curl too. This can be done by curling both the arms together and bringing them towards your chest and then returning to the starting position.
If you are not happy using dumbbells or looking for a variety you can try resistance bands. These are rubber bands which are available in a number of intensities. You need to hold them near your chest and start to pull them sideways towards your arms as hard as you are able to pull. The advantage of these bands is that they are easy to carry and store as they are lightweight. You can exercise with these bands for 30 minutes in a day.
Experts believe that chair dips are the best to tone the back arms. You will need a chair for the exercise. Start by sitting in the edge and keeping your feet joined. Now, keep your hands on the seat and let your feet rest on the surface. Start by bending your elbows and lowering your body downwards.
Straighten the arms and slowly raise yourself to position where you started. Do this 4 times initially and as you get comfortable you can do 8 repetitions per session.
It is recommended to take the help of an expert trainer when you start with any exercise routine for best results and prevention of injuries.