How Can I Tone Up My Arms?!


Question:

How Can I Tone Up My Arms?

I'm 5'8' and 120lbs, but of course we all have at least one part of our body that we hate. Mine is my arms and thighs, because they seems to collect all fat that I consume. I'm going to sound like I'm obese when I say this, but I'm not! I have two creases/folds in my arms where they bend. I eat relatively healthy for a college student, and I exercise 2-3 times per week. In addition to eating healthy and cutting down on fatty food, what can I do to tighten up my arms so I don't have two folds!!!! It's so gross, because my arms make me look heavier than I am. It's like having cankles on my arms, but I'm skinny lol.


Answers:

it depends if you can get to a gym.
if not, get dumbells and do arm exercises every other day, giving them a day in between to recover.

pushups (reg or with knees on ground) 12reps, 2-3sets

pushups with hands under armpits -bend elbows close to body (works your triceps), 12reps, 2-3 sets (work up to this if you can't do the rep/sets at first)

chest press (lay on bench, feet on floor, dumbells in hands, straight above face, lower slowly towards outside of shoulders)

bicep curls: front (bring straight up), out to side-elbows still glued to sides, hammer curls-palms facing each other (12 reps, 2-3 sets of each -one set do slowly up&down, one set fast up/slow down, one set slow up/fast down)

lateral raises: using dumbells, start with left arm lift forward, palms down,(keep arms straight) and stop at shoulder height. At same time right arm lift out to side to shoulder height, palm down. Switch. that's one rep (12 reps, 2sets).

Shoulder press: standing up, hold dumbells/hands facing forward, elbows at shoulder height. press up above head, slowly lower. (12reps, 2-3sets)

Bent row: left leg in front, bent. lean forward. left arm on thigh, right arm holds dumbell. arm straight, towards ground, then pull back with shoulder -elbow should pass torso towards ceiling. squeeze shoulder blade. bring back down-thats one rep. 12reps 2-3sets)

tricep dip: sit on chair/bench. put hands by your butt on bench and walk feet out until your body forms striaght line between butt and heels (toes up to ceiling). lower your arms by bending elbows, pull self back up with arms. Do this in controlled manner. (12reps 2-3sets or I do this between arm exercises)

check out www.womenshealthmag.com, self.com, or sparkpeople.com (has video to show you exercises) for different arm exercises.

Make sure you use heavy enough weights-dont opt for the 2 lbs if you can handle more. Use weights that allow you to do between 8-12 reps in good form, tiring you out by your last 2 reps.

as for thighs, do lots of squats and lunges, and you can even combine arms and leg exercises (check sparkpeople.com)

last, it seems you are pretty skinny for your height. -so maybe toning up will give you some muscle...good luck!




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