Marsha
Brascher
If you want to tone your arms, you need to do
some arm toning exercises. Here are some of the
best arm toning exercises to make your arms
look leaner and less flabby.
Bar Bell Bicep Curl
The bar
bell bicep curl should be one of the arm toning
exercises that is in your regular routine. This
exercise lets you use heavy weights and is also
one of the easiest exercises to do correctly.
Stand with your feet shoulder width apart,
hands spread about 2 feet apart, palms up, and
slowly lift the bar bell up. Remember to keep
your back straight with slightly bent knees.
When you curl the bar bell, make sure that you
are curling it up to just slightly above your
pectoral muscles. Lower the bar bell down
slowly. Do not move your elbows during this arm
toning exercise. Instead, keep them solidly
next to your side. (Note: if you have a Total
Gym - you will be using your bodyweight as a
resistor for added benefit.)
Alternate Dumb Bell
Curl
Another great arm
toning exercise is the alternate dumb bell
curl. This is great exercise because it lets
you work one arm at a time. When you alternate
arms, this allows the other are to rest. This
keeps your heart rate up and helps to increase
your metabolism. Because of this, you can
usually handle more weight while simultaneously
perfecting your technique.
Assume the same position as the bar bell bicep
curl. Feet shoulder width apart, hands by your
side, knees slightly bent, and keeping your
back straight. Curl the dumb bell to your
shoulder like you are trying to curl it all the
way past your shoulder. By doing this, you will
get a tighter contraction. On the way down,
slowly lower the dumb bell as you rotate it
until it is in resting position by your side.
Repeat on the other side. Always remember to do
this arm toning exercise slowly and with great
control.
Skull Crushers
Another fantastic arm toning exercise is a
skull crusher. This exercise focuses on the
triceps. If you do this exercise correctly, you
will quickly start to see results; however, if
you do it incorrectly, you could very easily
injure yourself. What you need to do is lie
flat on a bench (or on the floor) with a
light bar bell. Lift this weight over your head
while you face your palms to the roof, bending
your elbows while leaving your upper arm at 90
degrees to the floor. Shift the weight to the
back as if you were going to drop it on the
floor behind your head. Your triceps should be
pointing behind you and not straight up. Lift
your weight up making your arm straight. Lower
it slowly until you feel a deep stretch.
(Tip: Start out with light weights making sure
you can do 3 sets of 10 reps each)
These arm toning exercises will have you
looking great in no time!
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