TRAINING TIPS
Well-Defined Arms, Perfect Accessory to Your Dream Body
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With every good-looking sleeveless dress or tank top, is a set of lovely shaped arms.
Never ever think that working out your arms will give you an unladylike pair. Men who work out their arms get a huge set because of the male hormone testosterone.
Girls, train your guns!
Guidelines:
* Do 15-25 reps.
* Choose a weight that’s heavy enough that you feel you’re working… but not too heavy that you can’t do the moves with proper form.
EXERCISE 1: BICEP CURL
* Stand with feet hip-width apart.
* Hold a set of dumbbells at your sides, palms facing forward.
* Bend elbows and curl the weights toward shoulders.
* Lower to the starting position and start again until you hit the target number of reps.
EXERCISE 2: UPRIGHT ROW
* Stand with dumbbells in front of you with palms facing your body.
* Exhale and pull the weight up to shoulder height. Keep the weight close to the body as you lift your elbows up and out to the side.
* Slowly lower the weight back down to the starting position to complete one rep.
* Hit the given number of reps.
EXERCISE 3: HAMMER CURL
* Stand with feet shoulder-width apart with a dumbbell in each hand and elbows close to your sides, palms facing the body.
*Exhale and lift the weight towards shoulders. Keep elbow stationary and only move your forearm.
* Hold this for a count.
* Inhale and slowly begin to lower back down to the starting position, as if you’re about to hit a nail with a hammer. However, do not swing the weight.
EXERCISE 4: SCARECROW EXTENSIONS
* Stand with feet shoulder-width apart.
* Holding dumbbells, lift elbows up, until they’re in line with shoulders, with knuckles facing the floor cialis generika rezeptfrei schweiz.
* Exhale and extend the weights up and out to the side until they’re leveled with the shoulders.
* Lower the weights back to the starting position, to complete one rep.
EXERCISE 5: OVERHEAD PRESS
* Stand holding dumbbells with an overhand grip, slightly wider than shoulder-width apart at shoulder height. Arms should look like a wide “W.”
* Exhale and push the weight up until arms extend overhead.
* Inhale and lower down to shoulders to complete one rep.
EXERCISE 6: SIDE HAMMER CURLS
* Stand with feet shoulder-width apart.
* Keep chest up and back straight.
* With a dumbbell in each hand, lift arms up and out towards shoulders, keeping elbows close to sides.
* Pause and then slowly uncurl arms, hammering them back down to the sides, to complete 1 rep.
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