If you are looking to increase the strength in your arms, but haven't yet found an effective way to do so, what you need is a program, or a kind of routine. Here are some helpful arm exercises to get you on your way to having rocking arms.
To begin, wear a tank top if you can, which will allow your arms to have a full range of motion. Even though you are primarily working your arms, wear comfortable athletic shoes which will provide you with great arch support and stability.
You will need some simple hand weights, something that is not too heavy, since you will be doing many repetitions. Try something like five or eight pounds-you will be surprised how intense even five pound can feel after a while!
Be sure to fully stretch your arms, shoulders, and neck before you begin your strength training. If you don't, you could cause damage to the muscles, which are not warmed up without proper stretching.
Once you have fully stretched, begin your arm workout! To begin, lie on your back and grasp your weights with the palms of your hands facing up, and your arms outstretched to the sides.
With your elbows slightly bent, lift your arms above your chest until your hands are almost touching. Return to starting position and repeat.
Try to do as many of these as you can in a ninety second period. Keep your motions fluid, and smooth.
Next, stay on your back and grasp your weights with the palms of your hands facing up, and your arms outstretched above your head. Grip your weights and bring them over your head and down to your hips, by your sides - a semi-circular motion.
Lift back to starting position and repeat. Once again, continue this for at least ninety seconds.
Now, sitting with your back straight, preferably somewhere supported, and legs straight out in front of you, hold your weights in at your chest with your elbows out to the side, parallel to the floor. Push your arms out straight in front of you then pull them back in.
Repeat this as many times as you can for ninety seconds. If you need a quick break for water, take a small rest to stretch and drink-don't cool off too long, or your muscles will start to a break.
Next, stand with feet shoulder width apart and arms by your sides, gripping the weights with palms facing outwards. Making sure your movements are slow and concentrated, tense your shoulder and upper back muscles, then slowly "shrug" them up and down.
These will really work your back and shoulders-be sure to keep your shoulders and neck completely relaxed. It is easy to let the shoulders begin to creep up to your ears, but this will leave you with tension after you finish.
To work your shoulders and upper arms, stand with feet shoulder width apart and arms raised straight up above your head, grip your weights with your palms facing behind you. Slowly bring your arms forward and down, without bending at the elbow, until level with your shoulders.
Lift back to starting position and repeat for ninety second. You should be really starting to feel a burn now!
To being to work your chest, try the classic push up. With your hands shoulder width apart, place your palms on the floor.
Stretch out your body with either your knees on the floor, or if you're feeling ambitious, your toes, so you are supporting your body weight. Keeping your back straight and using your arms lower yourself gently toward the floor until you are hovering just over it.
Push yourself slowly back to your starting position and repeat. Remember, don't lower yourself to the point where you come into contact with the floor, it'll be much harder to push back up.
Do these for ninety seconds, taking small breaks where needed. For your last exercise, in a sitting position with your back straight, relax your arms in line with your body.
Grip your weights with your palms facing upwards and curl them up towards your shoulders, then back down again. Repeat for ninety seconds, and keep your torso still and back straight, let your arms do the work.
You have finished your workout! Be sure to give your arms, shoulders, and neck a good stretch after you are finished, and take a rest...until tomorrow!
Author Resource:-
Ignacio Lopez is a personal trainer and author of numerous articles relating to physical training and strength training equipment. He has been helping others find a greater fitness level since the 80's.
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