Health & Fitness

How to get sexy arms this spring

Author: Elle Canada

Health & Fitness

How to get sexy arms this spring

If you're looking to fit into that snug cap-sleeved number from Ralph Lauren's fall collection, then these at-home exercises aimed to tone, develop and shape your arms is your answer!

Before starting any exercise or fitness program you should consult a fitness professional or your doctor, especially if you are new to strength training. Warming up 5 to 10 mins before your workout is essential to help increase blood flow to the muscles and prepare you for your workout. Jump on your bike, climb some stairs or simply go for a walk around the block. By the end of the 10 mins you should feel warm. A good warm-up doesn't only prepare you for your session but it also helps reduce muscle soreness following the workout. Feeling sore after a strength training routine is very normal especially if the exercise or activity is new or if you've increased the weight of a particular exercise.

Push Ups:

Push ups are a great way to develop the upper body and you can do them anywhere.

With your hands slightly wider than shoulder width apart, fingers together and pointing forward start with your chest off the floor and your arms extended. Back should be straight and avoid locking or hyperextending the elbows.

Beginners should begin the exercise with their knees in contact with the floor. More advanced individuals can begin the exercise on their feet.

Tighten the abdonminals to help stabilize through the trunk and avoid letting your hips sag. Lower your body towards to floor until your elbows form a 90 degree bend.

Return to start position as you push yourself up from the floor.

Repeat 1-3 sets of 10-12.

Progress the exercise by varying the speed. For example try 4 counts down lowering your body to the floor and 4 counts up back to start postion.

Slowing down the exercise will make it more difficult to accomplish.


Tina Ceroni is a Oakville-based certified personal trainer with a background in Kinesiology and rehab as well as formally trained in the essential and advanced mat intensive program from Stott Pilates; tinaceroni@hotmail.com

Photo courtesy of Marcio MadeiraTricep Dips:

Dips are a great way to strengthen the muscles of the back of the arm and can easily be done anywhere. All you need is a chair or a bench.

Begin by sitting on a chair or a bench with hands next to thighs.

Balancing on arms bring your hips off the chair with knees bent (easier) or legs straight (harder). Keep the shoulders relaxed down and the elbows parallel to one another.

Bend the elbows and slowly lower until elbows have reached a 90 degree angle.

Return to start position by squeezing the triceps and straightening the elbow. Avoid hyperextending the elbows.

Repeat 1-3 sets of 10-12 reps.

Progress the exercise by varying the speed or placing your feet on a swiss ball.

Front/Side Shoulder Raise: Strengthen the deltoids using stuff around the house like canned goods, heavy pots, anything that has a bit of weight to it!

Combining the front and lateral shoulder raise will guarentee results.

Standing shoulder width apart, abdominals tight and shoulders relaxed down and back. Holding on to two soup cans (approx 1-2 lbs) with arms resting on front of thighs (palms down).

Begin by lifting the arms straight up to shoulder level with elbows slightly bent (front raise). Avoid arching the back, keep abdominals tight.

Holding arms at shoulder level begin to take arms out to side (side raise) and then back to front raise.

Return arms down to start position.

Repeat 1-3 sets of 10-12 reps.

Switch exercise by starting with side raise.

Tina Ceroni is a Oakville-based certified personal trainer with a background in Kinesiology and rehab as well as formally trained in the essential and advanced mat intensive program from Stott Pilates; tinaceroni@hotmail.com

Photo courtesy of Marcio Madeira
Comments
Share X
Health & Fitness

How to get sexy arms this spring