What do Beyonce, Charlize Theron, and Michelle Obama have in common? Killer arms. From Batman arms to little mini angel wings, we all struggle in some way, shape or form with arm flab. But have you ever wondered how to work your upper body including toning your triceps and biceps without building too much muscle and transforming the flab into the body building beast? Yeah, my thoughts exactly.
Today ladies, this blog is dedicated to you!
Earlier this afternoon, I had the pleasure of working out with my sister's boyfriend, Malcolm, who is not only training to go into the United States Marine Corp, but also played football in high school, and knows the ends and outs of the weight room, a.k.a uncharted territory for most of us women. Before we get started, be sure to wear your best workout outfit. And no ladies, I'm not talking about the LBD with a pair of stilettos. I mean the real deal workout gear. For me, this outfit includes a white fitted tee, black stretchy capri pants and my trusty baby pink Nike Shox. (P.S. A little word of advice: It's perfectly fine to match and look cute when working out ;) I've even worked out in pearls before!
Alright divas, time to hit the gym and work those arms!
Step 1: Stretch it Out
Stretching before any workout is important to loosen up tight muscles and increase range of motion. It also provides flexibility and helps prevent serious injury from forced motions. Most people walk directly into a gym and begin working out immediately. But according to Angela Joseph of Livestrong.com,"professional athletes, trainers and physical therapists all agree that stretching before your workout is the safest way to protect your muscles, tendons and ligaments from injury and get them in a state of readiness for exercise." To read more about the effects of stretching and how it can be done properly, read more at http://www.livestrong.com/article/113632-important-stretch-before-work-out/#ixzz1kR4ffiwJ
Step 2: Grab the Essentials
Once you've stretched, it's now time to gather all of your essential workout components together and begin. What do you need for weight training? Simple. First you need free weights such as dumbbells. Try using three to five pound weights starting out. The lighter the weight, the more repetitions you can do. Once you start building strength, you may then decide you need something a bit heavier like a 10 or 15 pound weight. The other gym tool you need is an adjustable bench that will incline and decline. Once you have both of these gym essentials, you're ready for lifting.
Step 3: Lift Off
Before lifting, let's discuss the number of reps you need to focus on meeting for the first few weeks of weight training. Since you're using a lighter weight, focus on doing more reps. Do five sets of 12 reps. 60 different reps total. Now, let's start lifting.
Stand Up Flys
(Chest, back arms)
With weights in hand and palms facing inward toward your body, stand up nice and tall, feet planted shoulder length apart. Slowly bring your arms out in front of you, then slightly bend your elbows. Make sure to not let your weights touch. With elbows bent, bring both arms outward, then inward again without touching. You want to pretend that you're hugging a big tree, then little tree. Do 1 set of 12 reps.
Hammer Curls
(Upper arms, abs, lower shoulders)
In the same standing position and weights in hand, palms facing inward, bring your right arm straight up with the weight almost touching your shoulder. Slowly bring the weight down back by your side like you're hammering a nail. Repeat the same for the left arm. Both arms equal 1 rep. Do 1 set of 12 reps.
Tricep/bicep Curls
(Triceps, biceps, abs)
Continuing to stand shoulder width apart with weights facing inward toward the body, slowly bring the right arm up and curl inward towards the chest. Slowly bring the arm back down by your side with the weight back facing towards the body. Repeat the same for the left arm. Both arms equal 1 rep. Do 1 set of 12 reps.
Dumbbell Bench Press
(Chest, back)
Lay down flat on your back on the bench. Be sure to also plant both feet flat on the end of the bench as well. With weights in hand, extend both arms up and out as if the free weights are a dumbbell bar. Your arms should look like a football field goal post. Holding this position, bring both arms straight up as if your lifting the bar. Basically, your doing a traditional bench press, but with free weights. Do 1 set of 12 reps.
Once you've completed one set of each, repeat until you have done all five sets of each exercise. For the best results, weight train with these exercises three times a week. You'll see amazing and sexy arms in no time!
~DJH
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