” One of the first muscles to show toning results after starting a weight training routine are your arms,” says the owner of Intrepid Gym in Hoboken, New Jersey, Adam Kant. ” In order to tone up, you don’t have to be lifting heavy (although it tends to show results faster if you do!) – doing lightweight movements with higher reps will help firm everything up quickly.” Here’s how to sculpt your arms without going to the gym:
You’ll need:
- A kettlebell (15 – 20 pounds)
- A yoga mat or towel to stand on
- Two dumbbells (5 – 10 pounds)
The routine: Perform 3 rounds, 12 reps per move, 2 – 3 times per week. For optimal results combine it with a cardio workout. And try not to rest in between rounds or moves, to keep those calories burning and your heart rate up!
- Push – Ups
“A classic move that really get the job done are push – ups!” says Kant. Start out in a plank position parallel to the floor, then lower your body, bending your elbows until your chest touches the floor. Return to the initial position and repeat. “If this is too hard for you, make an assisted push – up with your knees resting on the floor.”
- Kettlebell Swings
Kant says that, “kettlebell swings are an incredible full body exercise. They tone your arms more than you realize, while also at the same time working your core.” Holding the kettlebell with both hands in front of your body, stand with your feet hip – width apart, arms loose. Keeping your weight in your heels, bend your knees slightly. Slightly swing the kettlebell through your legs toward your rear then explode with your hips forward sending the kettlebell up toward the ceiling, chest – height or overhead. Be sure to keep your arms extended and straight throughout the entire exercise. Bring the kettlebell back to the start position between your legs and repeat, using the momentum you’ve built up! “Remember to keep your core tight and your weight in your heels the whole time,” says Kant.
- Triceps Kickbacks
Stand with your feet hip – width apart. Hold a dumbbell in each hand at your side. Bend your upper body at your waist slightly to make a 45 – degree angle. Push the dumbbells back until they are parallel with your lower back. Return to the start position, bringing the dumbbells in line with your chest, bending your elbows.
- Dumbbell Shoulder Presses
Stand with your feet hip – width apart, bring the dumbbells (one in each hand) up to your shoulders. With a slight bend in your knees, thrust the dumbbells up overhead to meet at the top. With dumbbells at your shoulders, return to the starting position and repeat.
- Floor Bench Presses
Knees bent, lie on the floor with a flat back. Holding a dumbbell in both hands, press them toward the ceiling then lower the weights until your triceps touch the floor. Repeat.
- Plank Rows
Start in a plank position, holding a dumbbell in each hand on the floor. Raise one dumbbell up until it reaches the height of your waist. Return to floor and repeat on other side. ” Complete a push – up between the rows, to raise the intensity,” suggests Kant. “It’s called a ‘man maker.’ “
Source: www.prevention.com
