With age, the upper arm area
can begin to lose strength and the arms may look loose and never toned.
Especially for women, shoulders, biceps and triceps muscles can all become weak.
There are several simple exercises to trim top of the arms, making them stronger
and much more shapely. However, before starting any new workout program, it is
always best to talk to a health care provider, to ensure the safety of the
program.
Deltoid Raises
The deltoid raise targets shoulders and can help to tone, trim and shape the arms. Begin by sitting up straight, holding fat loss in each hand. Lift the weights straight to the side and up to shoulder height only, then lower slowly down. To help tone the arms, the Nicholas Institute of Sports Medicine and Athletic Trauma suggests turning the palms to manage up when lifting, then rotating the palms to manage down when lowering. Strive for three sets of eight to 12 repetitions having a weight that is heavy enough to fatigue the muscles around the tenth to twelfth repetition. This quantity of weight will help to trim and tone shoulders without bulking them up, which can be a concern, especially for women. Stronger muscles can give the arms a more toned and slim look.
Military Press
The military press exercise targets shoulders as well, but from a different angle. Crunches straight and hold fat loss in each hand. Start with both your hands at shoulder height using the palms facing forward. Exhale and lift the arms straight up, but do not lock the elbows, then lower slowly down. Strive for three sets of eight to 12 repetitions. To tone shoulders further, when lifting, rotate both your hands in so the palms wind up facing each other, then rotate both your hands forward when lowering.
Dumbbell Triceps Kickback
The triceps, on the back of the upper arm, could be a hard area to tone and slim. Even though it is impossible to spot reduce, you will find exercises that can target this trouble spot. One being active is the triceps kickback. Stand in a lunge position and hold fat loss in the right hand. Tuck the best elbow into the waist, straighten the best elbow and press the load back. Then slowly bring the load forward. Do not swing the arm, and the elbow in contact with your body. To really target the triceps, the American Council on Exercise recommends keeping the arm near to the body and stationary, by concentrating on just bending and straightening the elbow. Strive for eight to 12 repetitions after which switch sides. Up to three sets can be achieved.
Seated Biceps Curl
The biceps curl will assist you to tone and slim the leading part of the upper arm. Sit inside a chair and hold fat loss in the right hand. Place the right elbow from the inside of the right knee to stabilize the arm. Lift the load up to the right shoulder after which lower slowly down. Don't swing the arm or lift the elbow, concentrate on just bending and straightening the elbow. Strive for eight to 12 repetitions after which switch sides. Up to three sets can be achieved.
Deltoid Raises
The deltoid raise targets shoulders and can help to tone, trim and shape the arms. Begin by sitting up straight, holding fat loss in each hand. Lift the weights straight to the side and up to shoulder height only, then lower slowly down. To help tone the arms, the Nicholas Institute of Sports Medicine and Athletic Trauma suggests turning the palms to manage up when lifting, then rotating the palms to manage down when lowering. Strive for three sets of eight to 12 repetitions having a weight that is heavy enough to fatigue the muscles around the tenth to twelfth repetition. This quantity of weight will help to trim and tone shoulders without bulking them up, which can be a concern, especially for women. Stronger muscles can give the arms a more toned and slim look.
Military Press
The military press exercise targets shoulders as well, but from a different angle. Crunches straight and hold fat loss in each hand. Start with both your hands at shoulder height using the palms facing forward. Exhale and lift the arms straight up, but do not lock the elbows, then lower slowly down. Strive for three sets of eight to 12 repetitions. To tone shoulders further, when lifting, rotate both your hands in so the palms wind up facing each other, then rotate both your hands forward when lowering.
Dumbbell Triceps Kickback
The triceps, on the back of the upper arm, could be a hard area to tone and slim. Even though it is impossible to spot reduce, you will find exercises that can target this trouble spot. One being active is the triceps kickback. Stand in a lunge position and hold fat loss in the right hand. Tuck the best elbow into the waist, straighten the best elbow and press the load back. Then slowly bring the load forward. Do not swing the arm, and the elbow in contact with your body. To really target the triceps, the American Council on Exercise recommends keeping the arm near to the body and stationary, by concentrating on just bending and straightening the elbow. Strive for eight to 12 repetitions after which switch sides. Up to three sets can be achieved.
Seated Biceps Curl
The biceps curl will assist you to tone and slim the leading part of the upper arm. Sit inside a chair and hold fat loss in the right hand. Place the right elbow from the inside of the right knee to stabilize the arm. Lift the load up to the right shoulder after which lower slowly down. Don't swing the arm or lift the elbow, concentrate on just bending and straightening the elbow. Strive for eight to 12 repetitions after which switch sides. Up to three sets can be achieved.
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