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Topic: Toned Arms
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I'm only 29 and have the flabby "chicken wing" arms of my grandmother! Does anyone have a good workout they've used that has resulted in nice, toned arms?
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weight lifting and do there are excercises just for the chicken wings but I can't explain them. goggle under triceps and you should find them |
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I do lots of triceps push-ups and the rest is done through chest exercises. Here are some examples of what you can do: http://exercise.about.com/cs/weightlifting/l/blsampletricep.htm Workout DVD-wise I could recommend the Jilian Michaels DVD (would have to check for the exact name) which is a all around workout but incorporates the triceps quite a bit. Of course you'll need weights for that. I began with 5 lbs and now only use 15 lbs for my triceps. |
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Cardio has helped a ton with toning my arms. I run and I teach step aerobics and sculpting and the motion of moving my arms really leans them up a lot. The main thing that I do for strengthening them is push-ups. I tell all of the people that take my classes that it's the best thing you can do for building lean muscle. Start with modified...just 10 a day. If you can do a full push-up already, try 10 regular. Build it up as you can but try to do them daily. I started doing push-ups a few years ago when my nephew told me that he had to do 40 to be on the high school baseball team. I like a good personal challenge, so I decided to start doing them. I can now do between 40 and 50 continuously. Push-ups work everything. Biceps, triceps, shoulders, back, abd, glutes, everything. Try it and see how it works! Mixed with good cardio, I guarentee you will notice a difference in a few months. :) |
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Hi, I am 54 and do not have those wings. How? I participate in water aerobics three times a week. You don’t say if you are heavy or not. But working out in the water provides many advantages to those that are. The reason that working out with hand buoys in the water (or any resistance equipment even noodles) is that the natural tendency of the foam makes it want to float up. You provide the power to push it down. Targeting the triceps (those muscles in the top/back of your arm) is very easy to do and there are multiple exercises that you can do. I would recommend finding a local pool. Even if they don’t have classes or equipment, you can obtain the equipment online or at you neighborhood Sports Authority. Heck you can even find pool noodles in most department stores. I don’t know if its ‘legal’ to put my website on here, but you can get some ideas on here http://www.geocities.com/mermaid.leader/ I hope I helped! Take care.
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Pilates have a few good exercises to target arms. I learned a good routine to do, it only takes a few minutes and you can increase the difficultly by adding free weights (or soup cans if you don't have weights). Do each of these motions to a count of 20 (or an amount of time, whichever is most convenient for you). Sitting or standing, hold arms straight out to the sides at about shoulder height, and do a pumping motion up and down (a small motion, only moving a couple of inches total). Now turn your hands over and do the same motion (just with the opposite palm position, toward the ceiling). Now start the pumping motion forward to back (with palms towards the front, then towards the back). Then do small arm circles (forward, then backward). Now, with arms still at shoulder height, bend at the elbow, bringing your arm up and down as if patting yourself on the head (start with palms towards yourself, then turn them over). Do this twice a day, morning and evening, and you should see some good results! Hope this helps! |
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