Most men want to increase muscle mass in their arms to make them stronger. On the other hand, women also want to tone their arms to give them more confidence. Flabby arms are after all not that nice to look at, right? Aside from the visual appeal of having sculpted arms, it’s important to have strong arms as you use these muscles for many daily activities such as lifting objects like the groceries out of your car or picking up your child as well as pulling/pushing like when you rake the leaves or shovel the snow.
You should also keep in mind when following this program to focus equally on both the biceps and the triceps. Often, people like to focus on the show muscles, which in this case would be the biceps. The problem with this is that you will create an imbalance; on the lowest level, this will mean less than flattering arms as the triceps help with making the entire arm, including your biceps look bigger. On a more extreme level, an imbalance can lead to physical injury. This is why it’s important that you dedicate yourself equally to both muscle groups.
So if you want to build some lean muscle that will allow you to have sculpted arms, here are some tips for beginners that may help you in toning your biceps/triceps:
1. Engage in workout program. The first thing you have to do is to decide what workout program will work best for you. Choose a weight program that will enable you to finish between 8-12 repetitions. Remember that you need to perform 2-3 sets of exercise before proceeding to the next level. Make sure that you also take a break to relax your muscles between workouts. You can do this in 24-48 hours.
2. Work your biceps with standing bicep curls. One exercise to tone the biceps is the standing bicep curls with dumbbells. First, stand with your feet at shoulder’s width apart and knees slightly bent. You can also opt to sit upright. Then grasp the dumbbells with an underhand grip with your palms facing forward and your arms hanging down at your side. Next, flex your elbows and curl the dumbbells upward until it is level with your shoulder. Remember to keep your elbows close to the sides all throughout the movement and make sure that they don’t move forward during the duration of the exercise. You can do this exercise with one arm.
3. Try some hammer curls. Another good exercise for toning the biceps is hammer curls. First, stand with your feet at shoulder’s width apart in upright position or with knees slightly bent. Next, grasp the dumbbells with your palms facing each other and your arms on your sides. Flex the elbows and then curl the dumbbells at shoulder level. Keep your head and back straight in a neutral position while doing this exercise. Make sure that you tightly squeeze your shoulder blades together and only your elbow joint is allowed to move.
4. Tone your triceps with lying tricep extensions. You can also tone your triceps with this exercise. First, sit in upright position on a flat stool or bench. Rest the dumbbells on your thighs. Lie on your back and bring the dumbbells close to your chest. Make sure that you press them upwards until they are positioned directly over the shoulders with palms facing inward. Bend elbows up to 90 degrees by lowering the dumbbells to your forehead. Remember not to let your arms move from the shoulder to your elbow.
5. Do some tricep kickbacks. First, place your right knee and left hand on a flat stool or surface and keep your back flat. Grasp the dumbbell and raise your right arm to make them parallel to the floor (upper arm). Your lower arm should be hanging straight down with palms facing inward. Keep your upper arm parallel to the floor and then raise the dumbbell straight back until your arm is almost straight. Lower the dumbbell to starting position and keep your upper arm parallel to the floor. Make sure that the movement is done with your elbow, not your shoulder.
As you can see, there are some great workouts to consider if you’re looking to tighten your arms!
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G’Day! Yourmusclebuilding,
Thanks for those tips!