If your workouts tend to focus on the butt, hips and abs, you're missing an opportunity to target one of the most visible areas of your body. Toned arms stand out when you're wearing a tank-top or short-sleeves but can also improve the way a sweater looks. Although toning your body might inspire your desire to workout, the real benefit comes from building strength in your arms and the accompanying independence that strong arms create. You don't have to ask a boy to carry a heavy box or open a tight jar, because you can do it yourself.
Dips
Dips are one of the best exercises to target the challenging triceps muscles. Dips also tone shoulders and chest, making dips a particularly effective upper-body exercise. Choose a sturdy chair that has a hard, flat seat. Sit at the edge of the chair with your legs straight in front and feet on the floor. Place your hands on either side of your buttocks with fingers pointing forward. Slide your buttocks off the chair and lower your buttocks toward the floor, bending your elbows to 90 degrees. Press through your hands and straighten your arms to push your buttocks back up. Do five to 10 dips, three sets, resting for 20 to 30 seconds between sets.
Triceps Dumbbell Kickbacks
Your triceps will not grow larger, just more toned, the more you work it. You can isolate the triceps with triceps dumbbell kickbacks. Stand in front of a wall and hold the dumbbell in your left hand. Step your right foot in front of your left and place your right hand against the wall for support. Lean your torso to about 45 degrees. Press the dumbbell toward the ceiling, with your palm facing the ceiling. Pause for one count, then lower the dumbbell with control. Do three sets of eight to 15 on each arm.
Biceps Hammer Curls
Toned biceps give you sleek sculpted lines in your arms. Hold a dumbbell in each hand, with your palms facing toward each other, on each side of your thighs. Bend your left elbow, bringing the dumbbell toward your shoulder. Straighten your arm and lower the dumbbell in a controlled motion back to your thigh. Repeat this motion on your right arm. Do three sets of 10 to 20 repetitions, alternating between arms.
Seated Biceps Curls
Biceps curls target your biceps through a motion similar to hammer curls except with a different hand position to exercise different types of functionality. Sit in a sturdy chair, holding a dumbbell on each side of your thighs and with your palms facing forward. Bend your elbows, bringing the dumbbell toward your shoulders. Straighten your arms and lower the dumbbells in a controlled motion to beside your thighs. Do three sets of eight to 10 curls.
Member Comments