FIT
12

Toning Your Upper Arms

Most women need to tone their upper arms but they need to do so without bulking up. All you need to start toning is a couple of lighter barbells of equal weight. Do not make them too heavy or you will create muscles that will add bulk to your figure.

 

The best way to start is to do a bit of a warm-up. Make sure your muscles are loose. You can then start with 25 repetitions of curls (bending the arm up holding the bell) with each arm.  You will then go the other way and extend your triceps 25 times in a row. Then without resting, so that you can burn the fat, you can do another set of twenty, then 15, then 10 and then five repetitions switching from arm to arm.  Reducing your reps when your exercise like this can help you.

 

To do this well you need to gage the weight that you will need. Most women do well in the ten to fifteen pound weight region. The key is to keep alternating.

 

When you are finished your first set of curls, then hold the same barbells in each hand. Hold the barbells behind your head touching each other. Extend your arms straight up ahead of your head, feeling a tough burn in your triceps.

 

Once you are done be sure to do some stretching so that your body gradually relaxes. This prevents muscle soreness and cramps later.

 

For safety’s sake make sure that there is a wide space around you so you do not hit anything or anyone with your weights.  Be taut and conservative in your movements for best results.

 

If after a exercising for some time you do feel that you are bulking up then it may be time for you to use lighter weights. Do not reduce your reps. In fact increasing your reps is recommended.

 

Activities that compliment upper arm toning are gardening, dancing, canoeing, rowing, skiing and walking using tall hiking poles while taking long strolls in a park.  Try pumping your arms if you are doing walking or speed walking as well. Some people lose weight off their upper arms simply by exercising very hard on a treadmill or glider in the gym.  The thing about your upper arms is that they tend to lose weight at the same rate as the rest of your body. As you reduce your overall fat you will also get rid of the bulk on your arms.

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