5 easy moves to sculpt your arms
With party season approaching fast, it’s time to get to the gym to work on lean, toned and defined arms to complement all of your Summer party outfits.
These 5 simple exercises can be completed one after the other as a circuit, should take less than 15 minutes, and will leave you with arms to be envied!
1) Push ups – The good old push up should never be underestimated. As well as working the muscles of the chest, these will strengthen and tone your shoulders and the triceps muscle that runs along the back of your upper arm.
With straight arms, hands and toes on the floor, and your body in a straight line; bend the elbows to lower the chest towards the floor. Extend the arms to return to starting position and repeat. Remember to keep your core braced throughout.
Complete as many as you can without resting. (Note: push ups can also be performed on your knees for an easier modification).
2) Weighted boxing – This will work your chest, shoulders and triceps all while increasing the heart rate, working up a sweat and burning body fat!
Hold a small dumbbell or plate weight (1-3kg) in each hand. Stand with feet shoulder width apart, core engaged and shoulders down and relaxed. Alternate punching/boxing with the left and right hand, twisting the wrist as you go (so the punch ends with the arm extended and knuckles facing the ceiling). Ensure you slow the movement at the end of the punch to avoid “jolting” the elbow joint.
Complete 45-60 seconds of weighted boxing.
3) Tricep dips – This exercise will sculpt and tighten the triceps, and keep tuck-shop arms at bay!
Start in the position shown in the image below. Straighten the arms, keeping the back straight, until the elbows are fully extended. Lower yourself to the starting position and repeat.
Complete as many repetitions as you can without resting.
4) Skipping – Not only will this give the shoulders a great workout, but skipping is also fantastic cardiovascular exercise. Skipping, combined with healthy eating and other exercise, can help you reduce body fat and increase tone and definition.
Choose a skipping rope that, if you stand in the middle, allows both handles to reach just below your shoulders. Start off slow, and increase your speed as your technique improves.
Complete 45 seconds of skipping, followed by a 15 second rest. Repeat this a total of 5 times.
5) Barbell bicep curls – These will strengthen and tone your biceps.
Standing with feet shoulder width apart and abdominals tense, hold a barbell with supinated grip (underhand/palms facing ceiling) and allow arms to ‘hang’ straight down.
Bend the arms at the elbows, avoiding movement of the upper arms, until the barbell meets the chest and the elbows are completely bent. Lower in a controlled manner and repeat.
Select a weight that will allow you to complete 15 repetitions and perform one set of this.
After completing each exercise, take a 60 second rest and repeat the circuit a total of 3 times. Perform this workout 3-4 times a week, on non-consecutive days. Say good bye to wobbly arms and bingo wings and welcome trim, taut, terrific arms; just in time for Summer!
