How to get toned arms

Sep 17, 2010

Wobbly triceps are a nightmare for every woman who is conscious about the way she looks. If you are aiming for thin and tones arms, then you can get them in just a couple of weeks. All it takes is some training and you will have the athletic looking arms which you can show off with your sleeveless shirt in summers. Following these exercises will keep your arms toned throughout the year round.

Some of the exercises which you will have to do to get thin and toned triceps include standing cable row, standing cable flye, dumbbell push-press, cable wide row and leaning lateral raise.

Standing cable row – Standing cable row should be done with one arm at a time and it not only tones up the triceps, but also works on the shoulders. For this exercise, you need to attach a single handle to the low pulley cable, adjusting the stack with the desired weight. You need to position yourself around 3 feet from the cable machine and grasp the handle with one hand, pulling the weight slowly, with your knees slightly bent. Repeat for several times before shifting to the other arm.

Standing cable flye – A standing cable flye also needs to be done one handed while leaning off the machine. If you pull the cable to the side, it will work on your lateral delts, and if you pull the cable to your front, it will work on your anterior delts. Your biceps and triceps will work to keep the handle straight, which works as a good exercise to tone your arms.

Dumbbell push-press – This exercise should also be repeated by switching sides, doing 6 to 8 reps. Hold a 10 to 15 pounds dumbbell in your hand in front of the shoulder, with your palm facing inside. Stand with your feet slightly apart and your free hand on the side of its hip, squatting slightly. Straighten your legs as you press the weight overhead and return to the starting position before repeating. This not only works on the shoulders, triceps and biceps, but also tones the thighs.

Cable wide row – You can try this exercise at the gym with a cable pulley machine with a handle. Grasp the handle with your left hand, with your arm raised at shoulder height in front of you, palm facing downwards while you stand next to the machine. Bend your knees slightly and place your right hand on its side hip. Gradually pull the handle towards your left shoulder, keeping your shoulders squared while you return to the starting position to repeat.

Other exercises such as the leaning lateral raise, bench press, shoulder press, seated cable row, wide grip pulldowns also work the biceps and triceps along with the whole body. You can also incorporate them in your daily workout routine, starting slow and increasing over time. Remember, you are just toning up your arms and not building muscle mass, so you just need to work in 6-12 reps, working 1 to 2 times per week. You can gradually increase it to 20 – 30 reps, exercising 3 to 4 times per week, along with other exercises.

Also remember, that for a toned and sleek look, you will need to monitor your diet, and reduce the amounts of fat intake. Your diet should consist of high protein, low carb, low fat and high fiber, and if you want, you can use extra protein supplements like proteinpulver or proteinbars in your diet, which you can take before or after each workout session. Protein also helps the muscle cells to repair quickly after each training session.

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