Health & Fitness

Shaping Up: Arms

By Cheryl Alker

While most people do not consider the arms as the “sexiest” part of the body, people certainly notice them when they are out of shape.  How many times have you been unable to wear a certain cut of a sleeve because of the tone in your upper arm? There also has to be nothing worse than the feeling of waving goodbye to someone, and long after your hand has stopped the back of your arm is still waving goodbye – yuck!

There are a number of ways you can firm up your upper arms without the use of expensive gym equipment or even stepping out of your home.

The best arm workout is one that targets the main muscles of the arm i.e. the bicep and tricep but also includes the shoulders and forearm to provide overall balance and tone. 

Sadly it is not possible to lose fat only from your arms; this means that if you want to tone your arms you need to start a weight loss program that will help you lose weight off of your whole body.  It is only when your body has a low body fat percentage that your muscles will start to shine through as defined and firm. So, weight loss is just as important as muscle gain when it comes to arm toning.

The amount of repetitions per exercise will depend on each target muscles individual strength and endurance.  The key to success is to ask the muscles to work until overload i.e. fatigue and that will be different for each and every one of you, therefore, you may have to substitute the water bottle in the bicep and tricep exercises with something much heavier. So listen to your body, it will tell you when enough is enough.

Ensure that your last repetition is as good as the first. You should be in control of every movement and SLOW DOWN! – Speed and momentum cause injuries.  Correct technique is the key to your success not how fast or how many you do.     

Before taking part in the following exercises ensure you have been cleared by your physician or other health care provider.

¾ PUSH-UP

·         Start on your hands and knees.

·         Place your hands slightly outside your shoulders with your fingers facing forwards.

·         Move the upper body forward until you feel that the weight if off your knee cap and more onto the front of the thigh.

·         Cross you legs at the ankles.

·         Lower your body weight towards the floor.

·         Pause and push yourself back up.

Key Tips:

·      Ensure you lower your pelvis to the floor as well as the upper body – do not leave your bottom high in the air!

·      Core stability is vital in this position to protect your lower back, therefore, draw your navel into the spine and suck your waistline in.

·      As you push up, straighten the arms but do not lock the elbows.

·      Keep your body weight over the arms and not towards the knees.

FULL PUSH UP

This position is more advanced than the ¾ push up.

·         Start on your hands and knees.

·         Place your hands slightly outside your shoulders with your fingers facing forwards.

·         Extend the legs fully and balance the body between your toes and hands.

·         Lower your body to the floor.

·         Pause and push up.

Key Tips:

·        Ensure you lower your whole body to the floor as one unit -do not leave your bottom high in the air!

·        Core stability is vital in this position to protect your lower back, therefore, draw your navel into the spine and suck your waistline in.

·        As you push up, straighten the arms but do not lock the elbows.

·        Keep your body weight over the arms.

·        The photo shows the legs crossed at the ankle to distribute the weight a little more evenly take the legs just outside hip distance apart – this is a little easier.

TRICEP KICKBACK

·         Start with your legs approximately hip distance apart.

·         Hold a weight of your choice in each hand.

·         Turn your palms to face each other.

·         Soften your knees.

·         Bend your upper body from the hip and flatten your back.

·         Draw your elbows up, bending them at the elbow.

·         Extend your arm at the elbow, lengthening the arm.

·         Bend back to start position.

Key Tips:

·      Engage your core muscles by drawing the navel to the spine and sucking the waistline in.

·      Keep your back flat and neck lengthened.

·      Draw your shoulders down away from your ears.

·      Keep the upper arm still, only extend the arm at the elbow.

BICEP CURL

·        Start with your legs approximately hip distance apart and arms by your side.

·        Hold a weight of your choice in each hand.

·        Turn your palms to face each other.

·        Bend the arm at the elbow bringing your hands to your shoulders.

·        Lower to start position.

Key Tips:

·         Draw your shoulders away from your ears.

·        Keep your elbows tucked into your waist.

·        Only bend the arm at the elbow, keeping your shoulders still.

·        Try not to grip the weight as this can cause pain in the elbow.

SHOULDERS

·         Start with your legs hip distance apart.

·         Hold a weight of your choice in each hand.

·         Raise the arms out in front of you to shoulder height and lower.

·         Raise both arms to shoulder height out to the side and lower.

·         Bend your knees.

·         Flatten your back and lean forward.

·         Raise both arms to shoulder height out to the side and lower.

Key Tips:

·         Engage your core by drawing the navel into the spine and suck your waistline in.

·         Only lift the arms to shoulder height.

·         Keep your elbows soft.

Cheryl Alker specializes in flexibility training, facial exercises and postural alignment.  Her 28 year career started as a group fitness and personal trainer, she has lectured and directed fitness training programs in both Europe and the USA and was an advisor for a Governmental health promotion program. Alker and her company Stretch Results International continues to work with a select clientele from a base in Palm Beach County, Florida, certifying health professionals in her results based stretching program, educating consumers through public speaking and offering consultation to clients who wish to lose their muscular pain and gain flexibility to achieve full and active lifestyles.   Alker has just released a DVD for back pain sufferers.For more information about professional continuing education and consultation options, e:books or DVD’s please call Cheryl on 561 889 3738 or visit www.stretchresults.com. 

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Around Wellington, the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.