Toning your upper body can be easy

A FEW weeks ago we took a look at training the lower body - this week I thought we could take a look at working out the arms.

For most of us as we get older our triceps and biceps seem to become the hardest muscles to tone and to keep toned. I am always being asked by both men and women how they can get rid of "bat wings".

If you want shapely toned arms you may need to rely a little on your genetics.

Some people have the capacity to genetically shape and tone muscle much easier than others.

Creating the perfect-shaped arm will take time but with a little bit of hard work and consistency in your training you will be able to make the changes you are working towards.

There are really only two effective ways to tone your arm to get the best result:

  • Weight loss
  • Weight training

This I have found works best when you combine both, so make sure you follow a well-designed workout and healthy nutritional plan to boost your results.

When it comes to obtaining your best results with toning, it is an idea to use light to moderate weights, performing 10 to 15 reps.

Make sure you do this at least two times a week - if the weight ceases to become challenging than increase the weight by 5-10% to maximise the results.

Even if your primary goal is tone your arms, it is important to build a balanced weight training program that will maintain and give you a healthy body, so add in exercises that also target your shoulders, chest, back, glutes and legs.

There are so many additional health benefits to adding weight training to your routine - improved energy level, physical endurance, increased metabolism and bone density, balance and improved posture.

Here is a tricep workout to get you going. You can do this in the gym, the office or at home, starting with three sets of 10-15 repetitions.

You will need a set of dumbbells or if you don't have weights you can use two full water bottles or two tins.
Lying tricep extension:

  • Lie on your back, feet flat on the floor. Hold a dumbbell in each hand, with both arms extended towards the ceiling and palms facing each other.
  • Bend your elbows to carefully lower the dumbbells to either side of your head, keeping your upper arms and elbows steady throughout.
  • Pause for a second and lift the weight to the starting position. Repeat for your allocated number of reps.
  • Narrow push-up:
  • Start in a plank position on your toes with your hands under your shoulders.
  • Engage your core and lower your body to the floor until your chest nearly touches the ground. Bend your elbows back and keep them close to your body.
  • Straighten your elbows to push your body back up. Pause and repeat.

Tricep dips:

  • Sit on the edge of a bench or step with your palms either side of your hips.
  • Straighten your arms and shift your hips forward just in front of the bench.
  • Extend your legs out in front of you and keep your heels on the floor.
  • Bend your elbows to 90 degrees to lower your hips towards the floor. Straighten your arms and repeat.

Completing these exercises will tone up your arms in no time.

For more tips please visit my web page Shelley Myatt Fitness and Wellbeing or like it on Facebook.

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