Nice Arms!… But It’s Not Just About Looking Good

Author: Shannon Miller Lifestyle

Want sleek, sexy arms? Absolutely!

We all want to look good – it’s easier to feel good when you look good!

As with many aspects of life, though, what’s happening inside is often more important than what’s happening on the outside.

Studies show that an increase in muscle mass, such as your biceps, can actually improve your overall health and result in the following:*

  • Increased bone density
  • Improved insulin responses
  • Fewer injuries
  • Reduced blood sugar
  • Less long-term probability of frailty

Now that you know why, check out how you can get those drool-worthy arms in no time!

Young Lady Doing Biceps Curls1) Bicep Curl

This tried and true move can be done with weights as light as 2 lbs or as heavy as 10lbs depending on your fitness level. Remember, you don’t have to lift a lot of weight to receive the benefit of these exercises. Lifting a 2-3 pound weight with high repetitions can give you that long, lean muscle.

Stand with feet hip width apart. Arms hang comfortably at your sides. Slowly lift the weights toward your shoulders. At the top, pause, then slowly lower down.

TIP:  The goals is a slow and controlled move. Do not swing your arm or use momentum. Try your best to keep your elbow stable.

Repetitions: 10-25

Young Lady Doing Triceps Kick-backs 2) Tricep Kick Backs

Take a dumbbell in your right hand and position your left knee and hand onto a flat bench. Keep your arm tucked into your side at a 90 degree angle. Slowly extend your wrist out, keeping your elbow in. You do not need to fully lock your arm at extension. You will feel this move in your triceps (aka the jiggly part when you wave Hello)

Slowly lower the dumbbell back to the starting position. Repeat with your opposite arm.Once again remember that slow is the way to go.

Repetitions: 10-20 each side

 Young Lady Doing Push-ups with Ball3) The Ultimate Push Up

A push will never go out of style. Although we have found ways to spruce it up and add a bit of difficulty.

Begin as you would with a regular push up. Put your hands approximately shoulder width apart on the floor. Then put your left and then your right foot on top of a bench or exercise ball. You will work your core keeping the ball stabilized and you will work your triceps, biceps and chest during the pushup.

Keep you stomach tight, back flat. Then lower down and up through push up.

Receptions: 10-20

TIP:  Be sure that when you are executing this movement that you keep your back very straight/flat. You can use varying degrees of hand widths as well when performing this exercise.
TIP:  For the both the short-term and long-term benefits, challenge yourself this holiday season and New Year to build those biceps!
* Dr. William Davis “Big Biceps, Better Health?”  HealthCentral, 15 Dec 2010.
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