How do you gain more muscle in your arms and legs?!
Question: How do you gain more muscle in your arms and legs!?
Okay!.!.!.
Well!.!.!.!.I'm 10 1/2 and I weigh 65 pounds!. I have absolutely no muscle in my arms and legs!. I want more ! When I run really hard and then jump my arms & legs jiggle ! It's all fat!. No muscle!.How do I get more muscle in my arms and legs without going on diets and such!? Thanks!.!.!.
*-<Mandy>-*Www@Answer-Health@Com
Well!.!.!.!.I'm 10 1/2 and I weigh 65 pounds!. I have absolutely no muscle in my arms and legs!. I want more ! When I run really hard and then jump my arms & legs jiggle ! It's all fat!. No muscle!.How do I get more muscle in my arms and legs without going on diets and such!? Thanks!.!.!.
*-<Mandy>-*Www@Answer-Health@Com
Answers:
Good for you for not wanting to diet!. Diets don't firm muscles!. In fact, some diets make muscles smaller and weaker!.
Resistance training is good for anyone at any age providing you have the proper form!. Form is all about how you sit or stand, how much you bend your legs and arms, and how you position your body!. Form is essential to all exercise because without proper form you risk injuring yourself!. My recommendation is to go online and read HOW exercises are performed BEFORE you engage in any resistance training program!.
Before you do any resistance training, make sure your muscles are warm!. You can warm your muscles by marching in place or walking for five minutes!.
Resistance training involves the use of dumbbells, resistance bands or your own body weight!. Unless you already have weights, do the body resistance training exercises mentioned below!.
Once you've educated yourself about proper form, and IF you already possess dumbbells, start with light weights - no more than 3 to 5lbs!. For upper arms bicep curl 3 pounds 8 times!. If you could lift the weights 8 times quite easily, rest for 30 seconds and do another 8 curls!. Google search bicep curls to learn about proper technique and form!. Do these exercises twice a week for six weeks and try to complete three sets of 8 curls with 30 second rests in between each 8!. After six weeks switch to using the 5 pound weights to gain a little more strength!.
If you don't have dumbbells, use your body weight and do an exercise called Plank!. Plank is the UP part of a full body push up (like the guys do) except instead of going up and down into a push up you simply hold the position UP for as long as you can!. Not only will this exercise help you firm your arms and legs, it will firm up every other muscle in your body too!. I highly recommend this exercise to you especially because of your age!. The goal is to be able to hold the plank for 60 seconds, rest 30 seconds and do another plank for 60 seconds!. Trust me, this one is hard unless you already have some strength!. Make sure your bum doesn't drop!. Keep your body completely flat like a large sheet of wood!.
If you do have dumbbells you can perform the two abovementioned exercises!.
For your legs I highly recommend squats!. Squats require strong legs and will develop strong firm muscles if you don't have any!. Stand up straight, open your feet to hip width and let your arms hang loose by your sides!. Now push your bum back slowly like you are about to sit in a chair or squat over a dirty toilet seat!. Don't let your bum go below your hips!. It's better to be a little bit higher than lower in a squat!. Now that you've squatted down, look at your feet!. Make sure your knees haven't gone OVER your toes!. If they have come up slightly and push back a little bit more with your bum until your knees are parallel to your toes!. When your knees go over your toes you risk injuring your knees and trust me you don't want to injure your knees!. Hold the squat for a few seconds and then push up slowly through the heels of your feet NOT YOUR TOES!. If you do this exercise correctly you'll feel it in your bum and especially in the front upper part of your legs!. You want to squat slowly up and down (one complete squat) 8 times if you can and slowly build yourself up to doing three sets of 8 squats!. In other words, do 8 squats (first set)!. Rest 30 seconds!. Do another 8 squats (second set)!. Rest 30 seconds!. And do another 8 squats (third set)!.
The other exercise I highly recommend involves using water as resistance!. And that exercise is active lane swimming or aquafit exercise classes!. Swimming works every muscle in your body and is one of the safest exercises for your joints, muscles, and vital organs!. However, if you don't have access to a pool this exercise might not work for you!.
And that's it!. Those are the only three or four exercises you need to perform to help firm the muscles in your arms and legs to stop the excess jiggle!.
Good luck and be safe!Www@Answer-Health@Com
Resistance training is good for anyone at any age providing you have the proper form!. Form is all about how you sit or stand, how much you bend your legs and arms, and how you position your body!. Form is essential to all exercise because without proper form you risk injuring yourself!. My recommendation is to go online and read HOW exercises are performed BEFORE you engage in any resistance training program!.
Before you do any resistance training, make sure your muscles are warm!. You can warm your muscles by marching in place or walking for five minutes!.
Resistance training involves the use of dumbbells, resistance bands or your own body weight!. Unless you already have weights, do the body resistance training exercises mentioned below!.
Once you've educated yourself about proper form, and IF you already possess dumbbells, start with light weights - no more than 3 to 5lbs!. For upper arms bicep curl 3 pounds 8 times!. If you could lift the weights 8 times quite easily, rest for 30 seconds and do another 8 curls!. Google search bicep curls to learn about proper technique and form!. Do these exercises twice a week for six weeks and try to complete three sets of 8 curls with 30 second rests in between each 8!. After six weeks switch to using the 5 pound weights to gain a little more strength!.
If you don't have dumbbells, use your body weight and do an exercise called Plank!. Plank is the UP part of a full body push up (like the guys do) except instead of going up and down into a push up you simply hold the position UP for as long as you can!. Not only will this exercise help you firm your arms and legs, it will firm up every other muscle in your body too!. I highly recommend this exercise to you especially because of your age!. The goal is to be able to hold the plank for 60 seconds, rest 30 seconds and do another plank for 60 seconds!. Trust me, this one is hard unless you already have some strength!. Make sure your bum doesn't drop!. Keep your body completely flat like a large sheet of wood!.
If you do have dumbbells you can perform the two abovementioned exercises!.
For your legs I highly recommend squats!. Squats require strong legs and will develop strong firm muscles if you don't have any!. Stand up straight, open your feet to hip width and let your arms hang loose by your sides!. Now push your bum back slowly like you are about to sit in a chair or squat over a dirty toilet seat!. Don't let your bum go below your hips!. It's better to be a little bit higher than lower in a squat!. Now that you've squatted down, look at your feet!. Make sure your knees haven't gone OVER your toes!. If they have come up slightly and push back a little bit more with your bum until your knees are parallel to your toes!. When your knees go over your toes you risk injuring your knees and trust me you don't want to injure your knees!. Hold the squat for a few seconds and then push up slowly through the heels of your feet NOT YOUR TOES!. If you do this exercise correctly you'll feel it in your bum and especially in the front upper part of your legs!. You want to squat slowly up and down (one complete squat) 8 times if you can and slowly build yourself up to doing three sets of 8 squats!. In other words, do 8 squats (first set)!. Rest 30 seconds!. Do another 8 squats (second set)!. Rest 30 seconds!. And do another 8 squats (third set)!.
The other exercise I highly recommend involves using water as resistance!. And that exercise is active lane swimming or aquafit exercise classes!. Swimming works every muscle in your body and is one of the safest exercises for your joints, muscles, and vital organs!. However, if you don't have access to a pool this exercise might not work for you!.
And that's it!. Those are the only three or four exercises you need to perform to help firm the muscles in your arms and legs to stop the excess jiggle!.
Good luck and be safe!Www@Answer-Health@Com
well!. you're 10!. so don't stress too hard!.
but running is really good for you,
biking works as well!. just don't hurt yourself,
it may take a toll on you in the future!.Www@Answer-Health@Com
but running is really good for you,
biking works as well!. just don't hurt yourself,
it may take a toll on you in the future!.Www@Answer-Health@Com