Monday, 18 April 2011

Get Smooth, Toned Arms

Here's amazing you'll love to learn: Your shoulders and upper back tend to carry less fat than the rest of your body, so the right movements can give this area a nearly instant alteration, says Ramona Braganza, a celebrity coach who has worked with stars such as Anne Hathaway and Jessica Alba. Braganza's workout underneath hits every main upper-body muscle and will help stabilize your shoulder joints, improve your bearing, and build that strong, toned look you're after.

Using five-to eight-pound weights do 15 to 20 reps of each exercise and go from one move to the next with small or no rest flanked by. Do two or three sets three times a week.

Four Top-Tier Moves

1. Reverse fly
Reverse fly

Clutch a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing (a). Raise both arms out to the sides as you squeeze your shoulder blades together (b). Return to start. That's one rep.

2. Biceps curl
Biceps curl

Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up (a). Without moving your upper arms, bend your elbows and curl the weights toward your shoulders (b). Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.

3. Dumbbell cross jab

Dumbbell cross jab
Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder (a). As you return to start, repeat with the right arm (b). That's one rep.

4. Lying triceps extension

Lying triceps extension
Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other (a). Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head (b). Pause, and then lift the weights back to the starting position. That's one rep.

No comments:

Post a Comment