April 12, 2008

Basic toned arms

I love toned arms; not necessarily chiseled, but toned. It shows persistence and patience. (*When directions say "count for 2 seconds" it is intended for you to take 2 full seconds to complete the movement; not hold the position still for 2 seconds.)

Twisting biceps curl (biceps)

Stand or sit up tall, arms relaxed, weights in hands by your sides, palms facing each other (hammer curl position). Slowly bring weights to your shoulders, twisting your wrist during the lift to make palms face your shoulders at the top of the move (count 2 seconds to lift). Slowly bring arms to original position, twisting wrists again so palms face each other (count 2 seconds to release).

3 sets
12 reps

Triceps press (triceps)

Stand or sit, bend 45 degrees at your hips, elbows touching your sides and bent at a 90 degree angle, weights in each hand. Extend your arm behind you so your arm is almost straight (count 2 seconds to extend). Return to beginning position (count 2 seconds to release).

3 sets
12 reps

Arm extensions (shoulders)

Stand with feet hip-width apart, knees slightly bent, arms relaxed at your sides, weights in each hand. slowly lift your arms out to your sides until arms are parallel to the floor (count 2 seconds to lift). Slowly return to beginning position (count 2 seconds to release).

3 sets
12 reps