Exercises for sleeker, stronger arms

Exercises for sleeker, stronger arms

If your upper arms are starting to sag, simple upper-arm exercises using hand weights can tone up your arms in about four to six weeks.

If your upper arms are starting to sag, simple upper-arm exercises using hand weights can tone up your arms in about four to six weeks.

by Joanne Henning Tedesco — 

If your upper arms are starting to sag, simple upper-arm exercises using hand weights can tone up your arms in about four to six weeks. To do these exercises, choose weights that are heavy enough to fatigue you somewhere between 12 and 15 repetitions. If you feel this number is too easy, try something a little heavier. Start slowly and do not, at any time, overdo the exercises.

1. Front shoulder raise — Stand with feet hip-width apart, holding the weights with the palms facing you, in front of your thighs. Keep your elbows slightly bent and raise your arms up in front of you until they are parallel to the floor. Keep shoulders relaxed and do not raise your arms above shoulder level. Lower back to starting position.

2. Lateral shoulder raise — Stand with feet hip-width apart, holding the weights at your sides, palms facing each other. Keep your elbows slightly bent and raise arms straight out to the sides until they are parallel to the floor. Again, do not raise above shoulder level. Lower back to starting position.

3. Biceps curl — With feet hip- to shoulder-width apart and knees bent slightly, hold a weight in each hand with your arms by your sides, palms facing forward. Bend elbows to lift the weights toward your shoulders, stopping at chest height, palms facing your body. Slowly lower back to starting position.

4. Triceps overhead press — Sit or stand with feet hip-width apart. Clasp one weight with both hands. Extend arms straight overhead, elbows close to your ears with palms facing inward. Bend elbows to slowly lower the weight behind you. Keep your elbows close to your ears. Contract your triceps and go back to the starting position by using the triceps to raise the weight. Breathe out as you perform this step.

 

Joanne Henning Tedesco is editor of AzNetNews.

Reprinted from AzNetNews, Volume 34, Number 6, December 2015/January 2016.

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