Here are 7 successful and result proven exercises to tone your arms and feel good in sleeveless tops PLUS my current workout.
Arms ( between shoulder and elbows) have 2 main muscle groups : biceps and triceps. Your arms maybe fat and jiggly due to the amount of fat around your muscles. Yes, your muscles are buried deep under that layer of fat. All you need to do to have toned arms is to reveal your muscles.
Don’t panic! Muscles aren’t only for men, women have muscle too. Common misconception: YOU WILL NOT LOOK LIKE A MAN IF YOU HAVE BIG MUSCLES. So, get ready to say hello to slender and sexy arms, by working those main muscle groups. The best form of exercise which targets biceps and triceps directly is – off course – weight training aka weight lifting. Gym or at home, the following workouts can be done anywhere with dumbbells or a weighted object like water bottle.
The Workouts 👇
How Your Body Works Inside 👇
When weight lifting to tone arm muscle, focus on slow and controlled movements. Each repetition should take 4 to 6 seconds to complete. This ensures that muscles are properly lengthen and contracted…this is where the magic works! Weight training causes little micro tears in the muscle fibre. Do you ever feel sore after an intense workout? When you workout (pull heavy weight) it causes very small tears in the microfibres of your bicep and triceps. This is why you feel pain. After you workout, your body repairs these damaged muscle fibres by fusing fibres together to form new muscle protein strands (known as myofibrils). These repaired myofibrils increase in thickness and number to create muscle growth. Muscle soreness can also occur a few hours after your workout. This is called delayed onset of muscle soreness or DOMS in short. This is nothing to worry about rather something to look forward to when weight training. DOMS just means your muscles are growing and getting stronger. After a few weeks you will be able to lift heavier weights and make strength gains!
Recovery & Magic 👇
While working out, your body is burning a tremendous amount of calories to lift those weights. This calorie or energy burn doesn’t just stop here! Repairing the muscles while they grow requires energy ( calories ) and proper nutrients as well. This is where the magic happens, weight training your arms results in your body burning energy even after you workout. With a proper clean macro – nutrient plan, you can make your body a calorie / fat burning machine and get to those dreamy toned arms faster!
Routine 👇
As with any weight training, you must hit bicep / tricep muscle group twice a week. This gives time for recovery, rest and strength gains. Optimum time spent on working out arms should not be more than 45 mins. You can complete an arm routine between 30 to 45 mins and it will be effective. Make sure to drink plenty of water to hydrate your muscles !
Here is an example of my workout routine
PS – investing in a good set of dumbbells is a good idea. They double up for a full body workout like when doing back and legs.
photo credits
- http://halsozam.com/traning-ovana-dag-28/
- workoutlabs.com
Marina Farook 