Get Sexy, Sculpted Arms for Summer

Gabrielle Reece - Posted Wed, Mar 18, 2009, 2:51 pm PDT writes:

Now that it's warming up, it's time to break out the hard bodies. Let's start nice and slow and begin with our arms. For a lot of us, our "wings" have been behind long sleeves, sweaters, and jackets, and they need a little love. You don't have to go to the gym, however, to work on your arms. (If you are a member of a gym then you can just add these moves to your workout.)

I am a big believer in doing multi-joint, multi-muscle moves, but for vanity's sake lets just focus on the arms. In case you didn't know, the tricep (jiggley part on the back of the arm) takes up 2/3 of your upper arm. So for all you bicep-minded boys out there, if you want real mass, focus on your tri's. For the ladies out there who do the wiggle test, tricep exercises are your friend.

While you're sculpting the back of your arms, why not work on your posture by doing rear delt (shoulder) and back moves to pull your back straight up since everything in we do in life hunches us forward (driving, computers, stress, gravity, etc). Use these exercises to pull your body upright -- it's not only good for your health, but good posture is sexy in and of itself.

I want you to do a circuit of these moves. So do one set of 8-12 reps for each move, and then move onto the next exercise without stopping. When you've completed all 8 exercises, begin again at the top of the list. Start with two times around the circuit, then work your way up to three and four rounds. No dilly-dallying or waiting around. This is meant to be done at an efficient and non-stop pace to keep the calories burning.

If you can get this workout done 3 to 4 times a week, you will see the changes quickly.

1. Dip into a bridge

I love this move! It was shown to me by the great trainer Adam Friedman. Sit on a bench or chair with your hands flat on the seat next to your hips and and your legs touching the floor a foot or two in front of you. Then extend your body away from the chair and lower your upper body down toward the floor, engaging the triceps in a dip. Then with your feet together and glued to the floor, push your hips up until your torso is parallel to the floor, making a bridge. Engage your glutes (butt muscle). Slowly lower your hips, push up with your arms and move backward until you are seated on the chair. That's one rep. This move is two exercises for the price of one. Squeeze at the top of both moves (tricep, then legs and butt).

2. Bicep curl to shoulder press

Hold a weight in each hand, arms at your sides. Then curl the weight up to shoulder level engaging your biceps, and press the weights all the way up toward the ceiling overhead. Pause at the top before slowly lowering the weight while bending your arms, pausing at shoulder level, back down to your sides. That's one rep. Make sure you don't swing your weight or allow it to drop suddenly on the way down from the press. It's a controlled motion. I would rather see you use less weight and have perfect form.

3. Push ups

If you can't do the traditional way then go down to your knees. It's imperative to keep your spine and neck angle straight (don't drop your neck or let your lower back sag). Don't use momentum but control the move from top to the bottom to get maximum benefit.

4. Standing squat dumbbell row

This exercise is great for legs, abs, and back. Stand with your feet at least shoulder-width apart, arms out in front at shoulder level with a dumbell in each hand. Sit down in a squat, engaging your abs to keep your back straight (even though you are slightly bent over) and pull your arms toward your body in a rowing motion. The weights should end up at your side with elbows behind you. Slowly stand up and return arms to the starting position. This is one rep.

5. Dumbbell kickbacks

Another one for the back of the arm. With legs shoulder width apart again, lean over at the waist, keeping arms straight by your side until your upper body is at angle to the floor. Bend at the elbow while curling the weight toward your bicep, then push the weights back and down to straight. Squeeze the tricep muscle at the top of the move. Be careful not to swing the weight and keep your elbows in a fixed position close to your body. You will work the legs again since you are in a mini-squat again.

6. 21's

This is a series of bicep curls broken down into two stages. Start with arms down by sides, weight next to legs. Curl up to the half-way mark (arms are now parallel to the floor) and back down 7 times in a row. Then from the half-way mark to the top of the curl 7 times. Finish with 7 reps at the full range of motion for a total of 21 reps.

7. Dumbbell chest press

Lay on your back with your legs and arms straight up, perpendicular to the floor, with a dumbell in each hand. Lower the weights while bending your arms out to the side in an L-shape until elbows touch the floor. Then push the weights back up while contracting your chest and triceps. That's one rep. Your leg position activates the abs while your arms do the work. If you want to challenge yourself more then do one arm at a time leaving the resting arm in the air.

8. Bent over, rear delt flies

Sit in a squat, slightly bent over at the waist, back straight and arms out in front. Pull your arms back until they are straight out to the side, perpendicular to your body, keeping them slightly bent at the elbow, while contracting your upper back and shoulder muscles. Return arms to front position for one rep. This works those rear deltoids in your upper back and balances out the front shoulders muscles, which are often overworked. This move is also good for posture.

That's it! Once you do the 8 moves, get some water and start again at the top. Really feel the muscles (even if you don't see them yet), and get into your body. Believe me, you will see those arms shaping up in no time. From a sweater, to a T-shirt, then tank top and bathing suit. Oh yes!

Good Luck,

Gabby

Five Excercises You Might Like

One of the hardest things about fitness and exercise is establishing a routine and sticking to it. Part of the problem is because people simply don't like the exercise program they've selected. While exercising should present a challenge, it should also be fun.
Below, I list 5 exercises that can be fun and present a bit of a challenge.

Tennis or Paddleball

Tennis and paddleball can be played all year round, and you can find courts that are open to the public for free. Check out courts located at public schools: some of them are open round the clock, and you can get in evening time when it's cooler. When looking for a racket, make sure to find one that has the proper balance and weight that you like. You can get them at any Kmart or Wal-Mart for a reasonable price.

Proform Ab Coremaster

This thing is a lot of fun, I'm surprised to say. There are all kinds of fitness products out there today that are designed to work your abdominal area. They don't all work. The Coremaster exercises are challenging, but you don't get the strain on your neck and back than you would with getting on the floor and doing situps and crunches (which I hate!)

Bike Riding

As a kid, I lived on my bike, and rode it everywhere I was allowed. I still like to bike ride, although I don't get to do it as much as I used to, I do the stationary bike thing more. Bike riding will give you a good cardio workout, and depending on how rough the terrain in your area, will help shape your legs.

Tae Bo

Billy Blanks Tae Bo combines martial arts and boxing techniques in an intense fat burning workout. And I do mean intense. Billy Blanks developed this program to lose weight and build muscle. I suggest starting with the kid's workout, especially if you're not in shape. You'll stay motivated all through the videos, and you'll evolve as the routines become more innovative - you'll challenge your body and your mind. Great for women, men and even kids.

Dancing

Consider taking some dance lessons. It's never too late to start dancing, even if you were never a dancer as a young put. Dance classes can be fun, they can help you to lose weight and change your shape. Consider Latin dance lessons. Latin dancing is fast paced: you'll work up a sweat, increase your endorphins, which will create a feeling of euphoria. Try to convince a partner to go along with you - while you can take dancing lessons alone, it's more fun with someone else.
If you've never done any of the above exercises, you can be sure you'll be sore for a while until you get used to doing it on a regular basis. Consider trying them all to see what works for you. Once you've find an activity you love, you will find that it is easier to stick with it.

Elizabeth Ramer has been on a diet since 2nd grade, and is following the You on a Diet weight management program. Stop by and read my blog,and subscribe to my feed.
Article Source: http://EzineArticles.com/?expert=Elizabeth_Ramer

Fitness Training Programs

Physical fitness is the state of the human body when it is in perfect health. Being fit is very important to stay alert both physically and mentally and also to ward off certain diseases that attack as the body ages. Fitness programs are schedules that allow a person to incorporate exercise into their daily routine. There may be many reasons for taking up a fitness program: to gain strength, to lose weight, to lose body fat, to fight certain disabilities, or just to become more fit.

Fitness training is for making the body stronger and fitter. There are many kinds of fitness training programs: cardiovascular training, strength training, flexibility training, nutrition, and weight management. All these can be incorporated into a single fitness program for having a healthy body weight, improved level of strength, improved co-ordination and a resilient body. Each of these depends on the kind of body we have and it’s potential. There is no ideal fitness training program. They are normally custom designed as per individual requirements and capabilities.

Fitness training increases metabolism, strength, flexibility and muscle tone, as well as decreasing stress levels in the body. There are also sports-specific fitness training programs like soccer fitness training, football fitness training, swimming fitness training, golf fitness training and so on.
There are also fitness training programs for kids.

A fitness trainer should be able to design the right kind of fitness program. It should cover all relevant aspects like: strength, flexibility, aerobic and anaerobic endurance, agility, and speed. These days, there are many professional fitness training centers that have sophisticated equipment to suit all kinds of people and their fitness needs. These centers have professional and medical specialists who would be able to offer advice about the best kind of fitness program. They provide customized workout routines, nutrition plans, personal trainers, and expert guidance to make the results last.


Fitness Programs provides detailed information on Fitness Programs, Fitness Training Programs, Golf Fitness Programs, Kid Fitness Programs and more. Fitness Programs is affiliated with Gym Equipment.


Article Source: http://EzineArticles.com/?expert=Eddie_Tobey

10 Ways to Get Fit

If you're looking to get fit then why not start today? You might not have exercised for many years, or may have become unfit due to illness or injury. Whatever your reasons, it's not to late to get fitter and healthier.

1. Walk more - By walking more you will start to lose weight and feel fitter. As little as 20 minutes a day can help. You'll soon begin to enjoy your time alone, and it can help you to unwind from a stressful day, or prepare you for the day ahead.

2. Eat more healthily - Eating healthily ensures that your body gets the nutrition it needs to keep you going. We all know what happens when you put the wrong fuel in your car, and your body is no different. From feeling bright raring to go in the morning, to sleeping better at night, food and nutrition plays a big part in being healthy.

3. Reduce the amount you eat - Cutting down on the amount you eat will reduce your calorie intake, and can help you to lose weight. If you must snack, eat something healthy like fruit, rather than sweets or crisps.

4. Take more exercise - why not take the dog for a long walk, or just walk round the block? You could walk to colleagues' desks rather than use the phone or email. You could get off the bus sooner and walk the rest of the way to and from work. You could even get the whole family involved and go to the park or swimming more often.

5. Join a gym - Joining a gym is quite a significant step, and you will want to make sure that you stick at it in order for it to be a worthwhile investment. If you know that you are unlikely to stick to an exercise plan, can't spare a lot of time, or the gym is far from home, are you likely to go to the gym as often as you want to?

6. Start swimming - Swimming is a great exercise, and is probably the best all round exercise as it builds strength and is a great cardio vascular work out too. As it is low impact, it is ideal for those who are recovering from illness or injury, or haven't done any exercise for years.

7. Set yourself goals - as you get fitter, you will want to get even stronger, faster, or improve your endurance. Setting yourself challenges and rewards will help you to achieve your goals.

8. Try an exercise class - if you haven't got the motivation and dedication to go running, and don't like swimming, why not find an exercise class? As well as aerobics, you might find pilates, yoga, boxercise, martial arts and much more nearby. Or you could even hire your own personal trainer to make sure you stay motivated.

9. Get on your bike - Cycling is another good all round exercise, that will help to improve your health and fitness. You don't need an expensive bike, and you could even cycle to work, and avoid the congestion.

10. Get fitter with friends - Exercising with friends is a good way to ensure that you stick with it, and telling others of your aims means that you are much more likely to achieve them.
Now you know how easy it is to get fitter and eat healthier, you've got no excuses. Why not start exercising today?

For an easy way to get fit in Dublin, why not consider Dublin Swimming Lessons or joining a Dublin Health Club? With branches in Malahide, Castleknock and Sandyford, simply choose your nearest Health Club and join today.

Article Source: http://EzineArticles.com/?expert=M_James