Secret to toned arms
What do women want? Plenty! From among the plenty, toned arms and abs are every woman’s cherished dream. And it’s not really impossible to have them even in your 40s.
The right form of exercise, including the right mix of cardio, weight and strength training and eating clean are some of the secrets. You can combine three days of cardio a week and two or three days of weight or strength training. A few exercises that work primarily on the arms and gives you toned arms are highlighted below.
- The writer is a master trainer at The Tribe
=============================================
Dumbbell Hammer Curls
=============================================
Beginners should certainly start with lighter weights as they offer great workout for the biceps. Stand with your feet slightly apart and arms at your sides. Hold a dumbbell in each hand, your palms facing your thighs. Keep the upper arms stationary and only move the forearms upward. Curl the dumbbells, raise until they reach shoulder level, contract the biceps and slowly bring the dumbbells back to starting position.
=============================================
Dumbbell Lateral Raise
=============================================
Dumbbells are commonly used for most weighted exercises. Stand with your feet slightly apart and arms at your sides, again. Hold a dumbbell in each hand. Lift the dumbbells out to your sides. Please remember to stop at shoulder height. Pushing it beyond shoulder height, called over extension, can lead to injury. Slowly bring it back starting position. You can do two or three sets of up to 12 repetitions each. Your repetitions can depend on how heavy your weights are.
=============================================
Medicine Ball Overhead Press
=============================================
The medicine ball is one of the exercise tools that tone and strengthen muscles and burn fat. They are available in different weights. Beginners should certainly start with lighter weights and move up gradually. For the overhead press, keep your feet hip width apart; Hold the medicine ball down, in front of the body and slowly raise the ball over your head, arms straightened out without locking. Then slowly lower it. You can do two to three sets of 8 to 12 repetitions each.