Exercises for Biceps and Triceps
March 23, 2009
Dressing becomes a pleasure when one possesses sculpted arms and toned shoulders. If one has sculpted arms and toned shoulders, then their upper body looks stronger as well as leaner. The results take time to show but they can be achieved.
As in any other body part, un-toned arms are caused by excess fat. The first thing to do in this regard is to shift the weight as much as one can. However, it is easier said then done, but still there are several ways to do so. Maybe, it is time now to show more interest in house work, cleaning, dishes, or gardening, raking leaves, digging, weeding etc, as they can make your upper arms look very appealing.
If you are into aerobics, then you can make them more effective by gearing up some free weights. Aerobics will do wonders to your body while the free weights will help your arms to get back in shape. While walking or jogging, swing your hands and arms to get the fat working. You can do the same on treadmills as well.
Moreover there are some detailed sample exercises which can help you get your arms and shoulders back in size.
1- curls: – this is for the biceps. You will need two dumbbells of equal weights for both the hands. With your palm outwards, hold the dumbbells in each hand and curl the arm till your shoulder. If you are a starter, then start with light weight, and gradually increase the weights. Perform one set of this exercise with your palm out and one set for with your palm in. this will help you achieve better results for both biceps as well as triceps.
2- Arm raise: – this is a good exercise for both your biceps as well as your shoulders. You will need two dumbbells of equal weight. Hold the dumbbells and stand up straight with both the hands by the side. Now raise the arms from your side and stop when they are in line with the shoulders. Then lower the arms slowly. You can also perform this exercise with your arms straight in front of you.
3-fall- this exercise is good for the triceps as well as the shoulders. Stand 3 feet away from the wall and lean on it with the palms on the wall. Now transfer the strain of your body weight in your arms and push off the wall to achieve a standing position again. Repeat this couple of times.
Remember, what ever exercises you do, do not over do them as the muscles of the arms are small. If you over work them, they will get strained instead of expanding.
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