Shredding fat from those trouble spots such as the arms can be a struggle, especially as you age. While the body burns fat continuously, really attacking the problem means exercise along with a healthful, low-fat diet. One way of turning up the fat burner is by building more muscle -- getting your arms in shape means hard work at the gym working with weights. Additionally, aerobic exercise for more than 30 minutes will ensure your body uses its fat stores for fuel -- after sugar in the bloodstream is exhausted.
Bent-Knee Pushup
This exercise targets the arms, chest, and shoulders. Kneel onto the floor keeping your knees and feet together. Place your hands onto the floor shoulder-width apart -- your arms extended. Position your shoulders so they are directly over your hands. Shift your hips back slightly so you have a slight bend at the waist. With only your hands, knees, and toes contacting the floor, lower your torso until your chest is within 2 inches of the floor keeping your back straight, abdominal contracted, and elbows close to your body throughout the movement. Pause briefly before pushing yourself back to the start position, finishing one repetition. Perform two sets of 10 to 12 each.
Seated Press with Dumbbells
Most people can benefit from short weight-training sessions several times a week, resulting in significant strength improvement from just two to three 20- or 30-minute sessions each week, according to MayoClinic.com. This exercise requires a set of dumbbells. Sit upright with your feet on the floor shoulder-width apart. Grasp each dumbbell with your palms facing outward and position each dumbbell close to your ears---your triceps horizontal with the floor. Beginning with the right arm by raising the dumbbell straight up toward the ceiling until your arms extended. Pause briefly before returning the dumbbell to the start position and switching arms. Repeat with the left arm, completing one repetition. Perform two sets of 10 to 12 repetitions apiece.
Barbell Biceps Curl
Stand straight with a flat back and a slight bend at the knees. Keep your core muscles engaged throughout the exercise. Grasp the barbell with your palms facing upward, shoulder width apart. Keep your elbows as close to your sides as possible, your forearms horizontal to the floor. Raise the barbell up by bending your elbows until the bar reaches shoulder height. Pause for briefly and squeeze your biceps muscle before lowering the barbell to the starting position, completing one repetition. Perform two sets of eight to 12 repetitions apiece. Proper form is crucial to get maximum benefit from this exercise, so pay attention to your posture and the way your core muscles react.
Triceps Dips
This is an advanced triceps workout, and helps to preserve muscle tone in your arms as you get older. Sit on a flat bench placing your hands at your sides so that your fingers are off the edge. Extend your legs out in front of you so only your heels are contacting the floor. Slide your buttock forward off the bench -- your arms extended and supporting your body weight. Keep your back straight and your core muscles tight. Slowly lower your torso, bending at the elbows, until your upper arms are horizontal to the floor. Hold briefly before pushing yourself back to the start position, completing one repetition. Complete three sets of eight to 12 repetitions apiece.
References
- My Lifetime Fitness; Burn Baby Burn; Ellen Barrett
- ACE Fitness; Exercise Library; Bent-Knee Pushup
- ACE Fitness; Exercise Library; Seated Dumbbell Press
- Muscle Mag Fitness; Fitness; Bodybuilding; Exercises; Barbell Biceps Curl; Jeff Behar
- Workoutz; Arm Exercises; Bench Dips; Justin Leonard
- MayoClinic.com; Weight Training: Improve Your Muscular Fitness; Mayo Clinic Staff
Member Comments