Exercise Tips: Arms
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Arm
Training Tips:
- Always,
always keep your midsection firm and your back straight - don't
slouch.
- Breath
out at the hardest point of your exercise. Never hold your breath as
it can cause dizziness as well as making you feel quite ill.
- Don't
train too heavy. Because our biceps are normally quite a bit
stronger, compared to our other muscles, we tend to use weights that
are often too heavy for us.
If you are swinging your weights up, arching your lower back, and
grunting like there is no tomorrow, you should probably reduce the
weights you are using. I know "everyone else does it" but
I am telling you correct form (performing the exercise correctly)
will get you better results. Get someone to help you (or spot you)
if you want to train really heavy.
- Training
your triceps. So "the back of your upper arms are floppy and
you can't stand summer because you have to wear shorts
sleeves." Sound familiar? Yep?
Train light to start with. Unlike your biceps your triceps aren't
often used. So make sure "performing your tricep exercises
correctly" is at the top of your tricep workout list.
- If
you suffer from back pain perform your arm exercises seated. At most
gyms now you will find Seated Bicep Curl Machines and Seated Tricep
Extension Machines. Adjust the seat pad and the back pad to suit
your height.
When using dumbbells make sure the bench you are using to train your
biceps and triceps has a back pad on it to support your back. Also
make sure your feet are either planted firmly into the floor or on
the foot pads on the bench.
- Include
your arm workout as part of an exercise routine that includes your
whole body. If you are going to show your arms off for summer you
might as well show your legs too.
- Your
workout should always goes hand in hand with a low fat eating
program as well as cardiovascular exercise - that is, if you really
want to kick butt and acheive decent results.
Standing
Dumbbell Curls
Stand
with your feet shoulder width apart, and knees slightly bent. Keep your
midsection firm throughout the exercise and your back straight.
Hold
a dumbbell in each hand down by your sides of your thighs, palms facing
forwards. Curl the dumbbells up towards your shoulders until you feel
the "pulling feeling" in your biceps. Now lower the dumbbells
down to starting position and repeat exercise until you have complete
your set.
Tone
and Shape your arms!
Tricep
Dips
Sitting
on a bench or chair, have your legs extended out in front of you. Make
sure your body is stable and your chest is out, keeping your
midsection firm throughout the movement.
Have
your hands besides your backside and facing frontwards. Place your
backside to the edge of the bench or chair, making sure the chair is
secure and won't slip out from under you.
Now
lift yourself off the bench or chair, your legs should now be slightly
bent. Lower your body down slightly until your elbows are nearly in
line with your shoulders. Push yourself back up and lower your self
down again without stopping. Do this for the required amount of reps.
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Note:
Always perform a warm up before your workout, a cool down after
and then your stretches.
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Persons
who are of good health, suspect of their health or are aware of any conditions,
physical deficiencies or diseases should always consult a physician before
undertaking any eating or exercise program. Mandy Gibbons,Virtual Fitness
Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com
disclaims any liability or loss in connection with the above program oradvice
given in this article.
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