Arm Yourself - tips for the perfect arms

Author: Jake from | 05 Oct 2011

Most of us can remember a teacher in school whose upper Tricep dips womens sportsweararms would wave back and forth when she wrote on the chalk board. Developing “teachers arm” is something many woman suffer from, because even if we're lean, the upper arm is an area that can easily get flabby and weak.{C}

Fortunately, a flabby upper arm is something that's easy to handle with a few daily exercises and by firming your triceps (which are the long muscles on the back of your upper arm) and biceps (the muscles on the front of your upper arm).

You can do some easy firming right away by doing regular triceps stretches follow my easy steps below:

Step 1: Standing straight, start by stretching your right tricep.

Step 2: Bend your arm above your head, and place your right palm on the back of your neck.

Step 3: Put your left hand on your right elbow to hold the stretch in place.

Hold for at least ten seconds, and do five to seven reps on each side.

Close-grip push-ups are also great for toning and firming your entire arms, especially the problem triceps area. The difference between regular push-ups and close-grip push-ups is that you put your hands together centered under your chin. Get your palms as close together as possible while you can still perform the push-up. If you have difficulty in the close-grip push-ups at first, don't be discouraged. Move your palms a little closer each day until they are side by side. By this time, you should see noticeable improvement in your upper arms, chest and shoulders.

Windmills are a classic stretching and toning exercise that anyone can do. Another benefit of windmills is improving the strength and flexibility of your rotator cuff. The rotator cuff is the area of your shoulder that is vulnerable to injury among athletes and other active people. Follow my easy steps below;

Step 1: Standing straight with your shoulders square, lift both of your arms level with your shoulders.

Step 2: Flatten your hands so your arm is completely straight.

Step 3: Starting with small circles, rotate both of your arms simultaneously, increasing the circle size to its maximum "windmill" area. Then, gradually decrease the circle until you are back at the starting position.

Do six to eight reps of windmills, increasing the number of reps as you grow stronger and more flexible.

Arm Lifts with weights that are at 60 to 80 percent of your maximum weight capacity are also great to tone and firm your upper arms. Stand straight with shoulders back, holding the weights in each hand and lift both arms out and up, aiming to hold the weights level with your shoulders (making a T-Shape). Move slowly and smoothly. Don't worry if you can't achieve the complete "T-Shape" at first. Hold both weights at the highest level you can. Count to three, then slowly lower your arms to your side. Do three sets of eight to ten reps. You will work the front extensions of your biceps by lifting your arms straight up in front of your body.

tricep dips"The {C}Arnold" is an exercise that film star, politician and former bodybuilder Arnold Schwarzenegger did in his spare time, and recommends for women. Using as heavy a hand weight as you can manage, start with your right arm. Follow my easy steps below;

Step 1: Raise your right arm straight above your head.

Step 2: For the tricep exercise, point your thumb back while holding the weight, and lower your wrist directly behind your head as far as you can, bending your arm at the elbow.

Step 3: Then raise your hand upward until your arm is pointing straight up again.

Do two to three sets of eight repetitions on each side. "The Arnold" will firm your upper arms faster than you ever thought possible.

If you see a "bow" in your upper arm, it won't be flab, it will be lean, toned muscle.

Good luck