Love to wear strapless dresses, but shy away because of thick bulky arms? You are not alone my feminine lovelies! All through the winters, you were able to safely camouflage the excess fat hauling all over your body with coats and jackets, but the weather is soon going to be warmer and by that time you need to score the perfect, taut arms and be sleeveless ready. Read on the following strength training exercises to get killer arms within less than 3 months time.
For the Biceps
Stand with your feet placed shoulder width apart, and hold dumbbells (weighing about 1.5 to 2.5kgs) in both your hands. Now bring your elbows close to your waist and lift the dumbbells upwards to shoulder level with palms facing upwards. Slowly, bring them down and repeat 3 sets of around 25 reps. You may work on a different set of muscles by simply holding the dumbbells in a direction perpendicular to the ground and your palms facing inwards.
For the Triceps
Sit on a chair with your back straight, and your feet resting on the ground and shoulder width apart. Again you need to hold a 2-3kg dumbbell using both your hands and then slowly lower it behind your head. Now raise it over your head, till your arms are perpendicular to the ground, get it back to the original position and then repeat at least 3 sets of 25 reps.
If you want to work for each arm separately then try with lighter weights. You need to stand facing a bench or a chair. Lean a little forward with your upper body inclined at about 45 degrees to the ground, support it by resting one hand on the bench or chair. Hold the dumbbell (1.5 to 2.5kg) in the other hand and bend your elbows such that your forearm is perpendicular to the floor and the upper arm is parallel to it. Follow with a kick back thrust with the dumbbell, while holding your arm in the same position.
Workout At Home
If regular workout sessions are not your thing, why not indulge in some simple push-ups at home. Here’s a quick guide:
- Lie on your stomach with palms placed on the floor and next to your face.
- Lift your body a little, making it parallel to the ground with the support of your arms.
- If you find it a bit difficult, you can begin by resting knees on the floor.
- Initially, 3 sets of 15 reps are enough, however after gaining stamina, you can try 25 reps.
If layers of adipose are covering your arms, weight training may not benefit you to the fullest. I would recommend you to get rid of the excess kilos first and then follow with strength training exercises.
Image Source : 1