Summer is just around the corner , which means sleeveless
tops and days at the beach can’t be far away either. Get toned and strong arms
with classic free weight and bodyweight exercises. Use these tips from Life Fitness to work your triceps, biceps and
shoulders to get the definition you desire.
You might as well call this exercise the "tank top toner.” Stand with your feet
hip-width apart, holding weights down in front of your thighs with your palms
facing you. Keeping your elbows slightly bent, raise your arms up in front of
you until they are parallel to the floor. Don’t shrug. Keep your shoulders
relaxed and don’t raise your arms above shoulder level. Lower back to starting
position and repeat.
Strong shoulders help enhance the look of defined arms. Stand with your feet
hip-width apart and hold weights at your sides with palms facing each other.
Keeping elbows slightly bent, raise arms straight out to the sides until they
are parallel to the floor. Like the front shoulder raise, make sure not to go
higher than your shoulder level. Lower back to starting position and repeat.
Strong biceps are important for both men and women. With your feet
hip-to-shoulder width apart and knees bent slightly, hold a weight in each hand
with your arms down by your sides, palms facing forward. Bend your elbows to
lift the weights toward your shoulders, stopping when they are at chest height
and your palms are facing your body. Slowly lower back to the starting position
Wave goodbye to underarm flab by strengthening the back of your triceps. Sit or
stand with your feet hip-width apart. Clasp one weight with both hands. Extend
your arms straight overhead, and keep your elbows close to your ears. Bend your
elbows to slowly lower the weight behind you, still keeping your elbows in and
close to your ears. Contract your triceps and straighten your elbows to return
to the starting position.
Pushups: Stretch out in the
plank position. If you are a beginner, start on your knees instead of your
toes. Keep your hands under your shoulders and a little wider than
shoulder-width. Bend your elbows to a 90-degree angle and lower your body,
keeping your abs tight. Keep the spine in a neutral position, not allowing your
back to sag.
Sit on a bench with your hands next to your
thighs. Lift your butt off the seat and move your body so it's slightly in
front of the seat. Keep your knees slightly bent. Bend at the elbows and lower
your body several inches. Keep your shoulders relaxed and elbows pointed back.
Push back up to starting position.