пятница, 23 сентября 2016 г.

The Ultimate Workout for Sexy, Sculpted Arms

The Ultimate Workout for Sexy, Sculpted Arms

The Ultimate Workout for Sexy, Sculpted Arms

Whether you’re rockin' a swimsuit, a little black dress or a tank top, you want to show off strong, lean arms. But toning your arms is more than just for looks: It's good for your overall health and fitness. Research indicates arm exercises can actually help reduce muscle pain in your neck and traps. With these moves, you’ll sculpt and define your arms, reduce excess fat, and get stronger and healthier. You’ll need two sets of weights, one lighter set (women five to 10 pounds, men 10 to 25 pounds) and one heavier (women 10 to 25 pounds, men 25 to 40 pounds). Do the exercises as presented in order here to prep your arms for each upcoming move, and be sure to rest your arms on alternate days.

Starting off your arm regimen with an intense static plank is a great way to get a full-body warm-up with a focus on your arms as well as your glutes and core. You’ll notice that you elicit support from your core through just about every arm exercise, and planks are no exception. Breathing deeply is also essential to your ability to do this particular plank hold well. Inhale through your nose at the start of each move and exhale through your mouth on exertion. HOW TO DO IT: Breathe in deeply and start in the same position as the top of a push-up, balancing on your feet and hands and keeping your body in a straight line from your heels to head. Exhale as you lower halfway down toward the floor, elbows bent in close to your ribs. Get as low as you can without compromising form. Make sure your body is a solid plank, pelvis is not sagging, shoulder blades are not splayed up or out and abs, arms, legs and glutes are strong and engaged. For an added challenge, lift your right foot four inches off the floor and hold for five seconds. Set your right foot down for a second, and then lift it out to the side at a 90-degree angle, still four inches off the ground. Hold it out at your side for five seconds. Return the leg back to starting lifted position, set the foot down and do the same series on left side. Start with two reps on each side and work up to four.

Every good arm routine incorporates your biceps, which makes it important to engage them early on in your workout so they’re warmed up. Celebrity trainer Astrid McGuire loves stability-ball biceps curls as a starting point in a biceps routine. “It forces you to get full extension of the biceps,”she says, “and it multitasks the core, quad and glute muscles.”HOW TO DO IT: Hold the stability ball against a wall with your back without leaning too heavily against it and take your feet hip- or shoulder-distance apart. Roll your shoulders back and down throughout this exercise. In this standing position, hold your heavier weights, one in each hand, and keep your arms down at your sides, palms facing in toward your legs. As you squat down, bringing the ball down the wall with you, lift your arms into a biceps curl, rotating the hands so the palms face your shoulders. For added challenge, while doing the curl, lift your elbows away from the ribs, keeping your shoulders down and back and your neck long. Do three to five sets of 10 reps.

Original article and pictures take http://www.livestrong.com/slideshow/1011197-ultimate-workout-sexy-sculpted-arms site

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