How To Ignite Your Arm Exercises
October 26th, 2009 by Katherine Crawford, M.S.
There are an infinite number of variations on how to do arm exercises for women. Unfortunately, if you’re doing the infective variations, you could end up wasting an insane amount of time and energy.
Even worse, you may hardly notice any results from all your hard work. And nothing is more demoralizing than busting your butt in the gym only to see little, if any change.
So here are some useful pointers on how to make arm exercises for women world class:
1. Get the full stretch when doing overhead triceps extensions. When doing a tricep extension, make sure you get a full stretch at the bottom of the movement. You’ll have to use lighter weights, but the long head of your triceps will get worked like nothing else. And the long head is the precise area from which arm fat hangs.
2. Squeeze at the bottom of triceps press downs. There are many variations to the triceps press down. However, the one thing you should do irrespective of the variation is squeeze your triceps when your elbows lock out. Although painful, this is an excellent technique for rapid arm toning.
3. Do negative curls. If you want the complete toned arm look, you can’t neglect your biceps! After all, they are the first muscle someone will see when greeting you from the front. A negative biceps curl focuses on the downward portion of the movement. For example, you would do a bicep curl and bring the weight up with a normal speed, BUT lower the weight at a much slower speed.
4. Use heavy weights with lower repetitions. The idea that doing arm exercises with lighter weights and higher repetitions is optimal for arm toning is a myth. Don’t be afraid to use some really heavy weights in the 3-6 repetition range. As always, never let your form deviate.
Learning how to do arm exercises for women in the most effective manner doesn’t have to be difficult. The key is to ignore all the gadgets and flashy movements. After all, the most effective arm exercises are always the most basic ones done with a high level of intensity.
Katherine Crawford, a fitness physiologist and former flabby arms refugee, instructs women on how to drastically accelerate arm toning with the right strategy. Learn how to get sexy arms by visiting her blog about how to get skinny arms with the right approach now!
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- Posted in Women