We are searching data for your request:
Upon completion, a link will appear to access the found materials.
You don't need a gym membership or fancy equipment to get well-defined arms. You can tone your arms with a set of dumbbells or water-filled bottles while sitting at your desk. Resistance training is beneficial, because in addition to improving your appearance, it can strengthen your muscles and bones, improve your stamina and reduce symptoms associated with chronic conditions, such as diabetes and arthritis. For the best results, learn proper form and consult your doctor before engaging in a new strength-training routine.
Biceps curls work the front of your upper arms. To perform this exercise, hold a set of dumbbells with an underhand grip so your palms face up. Sit at the edge of a chair, so you can fully extend your arms at the sides of your body. Keep your legs together, your back straight and your feet on the floor. Bend your elbows and raise the dumbbells up toward your shoulders. Squeeze your biceps for one second before slowly lowering the dumbbells back to the starting position. Perform three sets of 12 repetitions.
Rear Lateral Raises
To strengthen the back of your shoulders, perform rear lateral raises. Sit at the edge of a chair with your feet slightly beyond your knees on the floor. Grasp a set of dumbbells with an overhand grip so your palms face down. Bend forward until your upper body touches your thighs and the dumbbells come together behind your ankles. Face your palms toward each other and keep your elbows slightly bent. Raise your arms out to the sides until your elbows are level to your shoulders. Hold the contraction for one second and slowly return the weight back to the starting position. Perform three sets of 12 repetitions.
Overhead Triceps Extensions
Overhead triceps extensions can help tone the back of your upper arms. Sit in a chair with your knees bent and feet flat on the floor. Cup one end of a dumbbell in your hands and extend your arms overhead, keeping your elbows slightly bent. Your palms should face up and the dumbbell should hang straight down. Contract your abdominals to support your lower back -- avoid arching your back. Bend your elbows and slowly lower the dumbbell behind your head until your forearms are about parallel to the floor. Pause for one second and push the weight back up to the starting position. Complete three sets of 12 repetitions.
To work the wrist flexors in your forearm, perform wrist curls. Sit in a chair with your knees bent and feet flat on the floor. Hold a dumbbell in your left hand with an underhand grip. Bend your left elbow and place your left forearm on your left thigh so your wrist extends beyond your knee. Bring the back of your left hand toward your knee and let the dumbbell roll down to your fingers. Slowly bring your left hand up so your knuckles point toward the ceiling and you hold the dumbbell with a firm grip. Lower the weight back down to your fingers and complete one set before switching hands. Complete three sets of 12 repetitions.
To enjoy health benefits, the Centers for Disease Control and Prevention recommend strength training at least two days a week, in addition to 150 minutes of cardiovascular exercise per week. For the exercises mentioned previously with the exclusion of wrist curls, use weights heavy enough so the last repetition of each set is a struggle to complete, and gradually increase the weights as you get stronger. For wrist curls, use light weight that allows you to comfortably complete the range of motion without hurting your wrists. Breathe as normal throughout the exercises, making sure you exhale during the hardest part and inhale during the easiest part.