Credit Michelle Obama and her sleeveless dresses with the current interest in weight training for women. Many are rushing to the gym with hopes of building their arms and shoulders so they can model the first lady.
Actually it is not just women but men like it as well. It is an attractive look and with the proper training and diet can be easily attained. First in order to achieve the look one must clean up their diet. This means eliminating the simple sugars and extra fat found in many junk foods. Focus instead on green leafy vegetables,lean meats and cutting down on the starches such as potatoes. Also beware of many fruits. Although they are natural some have higher sugar content and can impede gains. If you must eat fruit ,stick to the berries. Blueberries,blackberries and strawberries are excellent choices.
As far as training goes,aim to train your arms at least twice a week. For the biceps, or the front of the arm, choose the two arm dumbbell curl. To perform, sit at the end of a bench with a dumbbell in each hand. Starting with the arms hanging by your side curl the dumbbells up to the shoulders while keeping your elbows still. Slowly lower and repeat for twelve repetitions. Take a 20-30 second break and do another set.
For the triceps or back of the arm we'll do two exercises. This area usually needs more work so that is why we are doing two exercises instead of one.
First we will do the two hand tricep extension with a dumbbell. Holding one dumbbell between the hands, extend your arms overhead. Again keeping the elbows still slowly lower down to the back of the neck and then slowly extend the arms overhead again. Repeat for twelve repetitions. Rest 20-30 seconds and repeat.
Next is the dumbbell kickback. Sit at the end of a bench and bend over so the upper body is resting on the thighs. Pull the arms up so the upper arm is parallel with the body. Keeping the upper arms still slowly extend the dumbbells behind you flexing the back of the arm forcefully. Again repeat for twelve repetitions,rest for 20-30 seconds and repeat.
This is a basic routine that will help you on your way to having good looking arms. By being consistent in your workouts you too can have the body many desire.
Author Resource:-
Stop struggling now. Build a physique that will amaze with Beach Body Success. The author Frank Williams has authored several books about Building a Good Looking Physique. In addition he wrote the Fast Muscle Formula.
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