Develop sexy summer arms that are tank top worthy.
Summer is fast approaching and there is still time to get those flabby arms in shape so you can go sleeveless with confidence. Targeting your biceps, triceps and shoulders will not only give you the sexy toned arms you desire, but develop upper body strength that will make daily tasks easier. Carrying the baby, groceries even your laundry will seem much easier.
Another benefit to sculpting your muscles of your upper body is the overall appearance by balancing your upper body with your waist and hips give the visual illusion of a smaller and more proportioned physique.
Here are some great time-saving exercises to get your arms and shoulders in shape:
- What you need:
3-5 pound weights, resistance band and a chair.
(Items can be found at most sporting good store for under $15.00)
How to do it:
2-3 times per week on non-consecutive days.
8-12 Repetition for each exercise
Targeting the Bicep Muscle: (Front part of arm)
Bicep Curls
Standing with feet hip width apart, grab a dumbbell in each hand with palms facing upwards. Raise the weight to touch your shoulder, keeping your elbow tight into your body. Lower the weights slowly back to the starting position.
Hammer Curl
Palms are facing each other with thumbs pointed towards the ceiling. This targets the lower portion of the bicep muscle. Variation of the Bicep Curl.
Targeting the Triceps Muscle: (Back part of arm)
Triceps Dip with Chair
Sit on the edge of a sturdy chair with your hands under your body, parallel with your legs, fingers curling over the edge of the chair. Feet should be out in front of you. Slide your bottom off the chair and slowly lower your body until your elbows bend at right angles. Be sure to keep your bottom close to the edge of the chair. Elbows should bend toward the back of the chair as you lower down. Slowly raise your body back up to starting position with arms returning to straight, but not locked, position.
Tricep Extension with Resistance Band Start by standing and securing the band with both feet. Now grab the other end of the band with the arm that is over your head. Extend the top elbow until your arm is fully extended then return to the starting position.
Targeting the Shoulder (Anterior, Medial and Posterior)
Shoulder Press with Resistance Band (Medial)
Secure band under your feet. Take a handle in each hand while palms face forward and elbows are in line with your shoulders. Extend arms up toward ceiling without shrugging your shoulders the returning to start position.
Bent Over Lateral Raises (Posterior)
Using dumbbells, bend over at the waist with your feet shoulder width apart. Keep a slight bend in the knees to prevent stain on the lower back. Hold the dumbbells at arms length in front of you with the palms of your hands facing each other. Keep a slight bend in your elbows. Raise the dumbbells to the back and upwards in a semicircular arc as far as you can. Lower the dumbbells back to the starting position.
Front Shoulder Raise (Anterior)
Stand with your legs spaced shoulder width apart. Keep your abdominal muscles tight, knees bent and chest relaxed. Under control, raise the weight directly up while focusing on your shoulders. Stop when your elbow joints are in a straight line with your shoulders and reverse the motion down. Under control lower the weight, stop when your arms slightly touch your sides.
About Stella Sandoval:
Stella Sandoval is the Regional Group Fitness Director for Crunch, San Francisco. She has over 17 years experience in the fitness industry as a group exercise instructor, fitness presenter, group exercise director, and choreographer. Certified by The American College of Sports Medicine (ACSM), American Council on Exercise (ACE), and Aerobics and Fitness Association of America (AFAA), Stella has presented workshops and master classes at fitness conventions in Argentina, Spain, Mexico, and Ireland.
She has also presented in the U.S. for Cardio Classic and Body Revival. Stella is an exercise shoot consultant for Cooking Light Magazine, and has stared in her own set of videos Â"Cardio Caliente and Â"Cardio Ball Fat Burning Workout forGuthey-Renker. She choreographed and staged the opening program of The 2001 Ms. Fitness USA competition held at the famous Hard Rock Cafe in Las Vegas. She is a featured instructor on several of Butter Fly Life Fitness Workout DVDs, and is the lead instructor for Dance off the Inches A- Sizzling Salsa and 10-minute Solution "Fat Blasting Latin Dance Mix" workout videos.
You can purchase Stella's DVDs through:
www.collagevideo.com
www.anchorbayentertainment.com
www.amazon.com
