Shapely, sculpted arms are possible—at any age. All it takes is
this 10 minute workout you can tailor to your fitness level. These four
arm toning exercises work the chest, shoulders, and arms from every
angle to tighten and firm the droopiness that can start when you lose
lean tissue as you get older.
After a month of these easy exercises, courtesy of Kate Moran, a master trainer at Equinox fitness center in Chicago, you'll be on your way to show-off arms.
Workout at a Glance
WHAT YOU NEED
3- to 5-pound and 8- to 10-pound dumbbells and a mat or carpeted space
3- to 5-pound and 8- to 10-pound dumbbells and a mat or carpeted space
HOW TO DO IT
Perform the routine 2 or 3 times a week on nonconsecutive days. Begin with a 5-minute dynamic warm-up: March in place while scissoring arms overhead (like jumping jacks). For each exercise, do 2 sets of 10 to 12 reps (or 10 on each side, if appropriate). Rest 30 seconds in between sets. Begin with the Main Move. If it's too difficult, do the Make It Easier option. Not challenging enough? Try the Make It Harder variation.
Perform the routine 2 or 3 times a week on nonconsecutive days. Begin with a 5-minute dynamic warm-up: March in place while scissoring arms overhead (like jumping jacks). For each exercise, do 2 sets of 10 to 12 reps (or 10 on each side, if appropriate). Rest 30 seconds in between sets. Begin with the Main Move. If it's too difficult, do the Make It Easier option. Not challenging enough? Try the Make It Harder variation.
FOR QUICKER RESULTS
Do 3 sets and add 30 minutes of cardio workouts 3 to 5 days a week.
Do 3 sets and add 30 minutes of cardio workouts 3 to 5 days a week.
MAIN MOVE: Sit-Up Pullover
MAKE IT HARDER
Add a chest press. With upper body lifted and arms in front of you,
bend elbows and lower dumbbells toward chest, then straighten arms
before returning to start.
MAKE IT EASIER
Keep head on floor as you raise dumbbells in an arc and bring them down to floor so arms rest at sides. Reverse to start.
MAIN MOVE: Overhead Triceps Extension
MAKE IT HARDERUse the heavier dumbbell.
MAKE IT EASIER
Hold the ends of a single dumbbell with each hand so it's horizontal to work both arms at the same time.
Hold the ends of a single dumbbell with each hand so it's horizontal to work both arms at the same time.
MAIN MOVE: Single Arm Lateral Raise
MAKE IT HARDER
Bring your knees off mat so you're balancing on toes and hands as you do the reps.
Bring your knees off mat so you're balancing on toes and hands as you do the reps.
MAKE IT EASIERDitch the dumbbell.
MAIN MOVE: Hammer-Bicep Curl
MAKE IT HARDER
Hold dumbbell in the stationary hand with palm facing up so it's horizontal rather than vertical.
Hold dumbbell in the stationary hand with palm facing up so it's horizontal rather than vertical.
MAKE IT EASIER
Alternate curling each arm up to shoulder without holding either arm stationary.
Alternate curling each arm up to shoulder without holding either arm stationary.
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