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Beautiful, firm arms!

August 27, 2012 - By Karine Larose, M.Sc.

Temps de lecture 3 minutes

 

Let’s be honest, ladies: to reveal beautiful, toned arms, you HAVE to lift weights. Don’t be afraid that they’ll grow bigger. Their circumference will stay the same… only their composition will change: more muscle and firmness!

Of course, to burn fat, you will need to rely on cardiovascular exercise, but to tone the muscles of your arms, I suggest the following exercises. You will strengthen your biceps, triceps, shoulders, and even your pectorals, all of which will give you a spectacular look.

How many do I have to do to get results?
For each exercise, aim for 2 sets of 12 to 15 repetitions. Don’t forget that the last repetitions have to be hard to complete. After 12 repetitions, you should feel a burn in your muscles and be unable to complete another, so you have to choose the appropriate weight. To choose the right weight, try a set of dumbbells for one complete set. If the weight is not heavy enough, use bigger weights for the second set. If it’s too heavy, lower the weight during the set, but complete the set. Finally, as a reference, you can aim for a weight of 3 to 12 pounds depending on the exercises. After a few sessions of adaptation and when the sets become easier to complete, don’t hesitate to use a set of heavier weights. To increase the intensity of the push-ups, simply perform more repetitions for each set.

Two options for execution: you can complete them in a circuit, which means doing one set of each exercise without pause in-between, and then repeat the circuit a second time, OR you can do two sets of each exercise with a 45-second pause between sets. However, follow the prescribed order.

Exercise 1: Push-ups
Target area:
Pectorals
Accessories:
None
How many:
2 sets of 12 to 15 repetitions.
Execution:
Support yourself on your toes or knees in a push-up position, with your legs, torso, and head in a straight line (A). Bend your elbows until your chest is 1 cm away from the ground (B). Make a complete elbow extension without locking them, and repeat.

Exercise 2: Front raise
Target area:
Shoulders
Accessories:
A pair of dumbbells
How many:
2 sets of 12 to 15 repetitions.
Execution:
With your arms straight, keeping your elbows slightly bent (A), lift your arms forward until the dumbbells are at shoulder’s height. Your arms should form a V when the weights are up. Lower slowly, and repeat.

Exercise 3: Alternate curl
Target area:
Biceps
Accessories:
A pair of dumbbells
How many:
2 sets of 12 to 15 repetitions.
Execution:
With your hands at shoulder’s width, and your palms toward your body (A), lift the weight up while keeping your elbows close to your body (B). Slowly lower back to initial position, and repeat on the opposite side (C). Repeat by alternating for 12 to 15 repetitions on each side, for a total of 24 to 30 repetitions.

Exercise 4: Shoulder press
Target area:
Shoulders
Accessories:
A pair of dumbbells
How many:
2 sets of 12 to 15 repetitions.
Execution:
While standing, hold the weights on each side of your ears (A). Perform a complete extension of the arms without locking your elbows (B). Lower slowly, and repeat.

Exercise 5: Tricep kickback
Target area:
Triceps
Accessories:
A pair of dumbbells
How many:
2 sets of 12 to 15 repetitions.
Execution:
With your torso bent forward, hold your elbow high (A). Perform a complete arm extension with your shoulders facing the ground (B). Come back to initial position with a 90° angle. Complete all the repetitions, and then repeat on the opposite side.

By Karine Larose

Beautiful, firm arms! is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2012

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