Tone Up Those Arms!

If you are sick of having flabby arms, then here is a workout, with time and effort, will have you saying bye, bye to that arm bulge.

1. Curls - These are done while sitting or standing. With your upper body straight, head up, take a weight in your hand with a firm grip. Slowly bend the elbows and rotate your forearm as you "curl" or bring the weight up toward your shoulder. When finished the upswing, your palm should be facing toward you. Slowly lower the weight and repeat at least ten times. Repeat this for the other side. Note: you don't need to invest in hand weights or dumbbells to do curls. As your strength and endurance improve, you may want to consider a dumbbell set so that you can gradually increase the weight. In lieu of increasing the weight, you can perform more repetitions.

2. Flyes - Stand, feet apart at shoulder width. Take a weight in your hand (use hand weights, dumbbell, filled water bottle, or a book). Keep your abs tight, bend at your knees, and lean forward from your hips. Place your un-weighted hand on your mid-thigh for balance. Keep your upper body steady, raise your weighted hand to the side, arm straight, until it is parallel to the floor. Pause for a count of ten, and then lower your arm. Repeat ten times then switch sides.

3. Overhead press - These are done while standing. Set your feet apart even with your hips. Keep your knees slightly bent. Holding weights level with your shoulders, palms facing each other, steady the weights. Press the weights over your head, extending your arms straight up. Keep palms toward each other. Do not arch your back or lock your elbows. Hold the weights steady for a count of ten, then slowly lower to starting position. Repeat 12-15 times. You can use hand-weights, dumbbells, cans of vegetables, or any other weight that can be safely held in your hand. Increase weight as your muscles become stronger. Increase repetitions to 20-25 times each session as you adjust to the weight.

4. Tricep Dips - Sit on the edge of a chair with feet on the floor. Keep your knees bent. Place your hands close to your body with your fingers wrapped around the corners of the chair. Face thumbs forward. Straighten your arms and lift your buttocks up and out in front of the chair seat. Slowly bend your elbows as far as comfortably possible. Allow your hips to drop below the level of the chair seat. Straighten arms and lift hips back to seat level. Repeat 20 times.

5. Push Downs - Get into a push up position (up on your toes, arms extended). Make sure you keep your abdominal muscles tight and your spine straight. Slowly lower your body until your upper arms is parallel to the floor. Hold for a count of 3. Slowly rise to an extended-arm position. Repeat 10 times.

This information was found at http://www.foodanddiet.com/NewFiles/arms.html