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Women's Fitness Problem Areas - The Arms

What if you could have beautiful, toned, jiggle-free arms? Here are the best ways to achieve that.

Total Body Weight Loss
I will keep saying this all the time because it is a rumor that I want to put to rest. You cannot lose fat from only one area of your body. If you want to lose fat off of your abs or legs, you have the lose fat from your entire body. So, if you want to have toned arms one must start by getting on a healthy diet and quality exercise program to lose a few pounds.

The Arms

When we speak of toned arms we are usually speaking of the upper arm above the elbow. This consists of three main muscle groups. It is important that you know a little bit about the muscle groups and how they work as it will assist you in perfecting your weight lifting technique and thus in your achieving your goals.

The main muscles that we are concerned with are the biecps, triceps and to a lesser extent the shoulders and forearms. These are the muscles that are visible when wearing a singlet, for example.

The bicep is used for any movement of the arm where one is pulling something in towards the chest or lifting something off of the ground. The tricep is used for any movement that extends the arm away from the body like pushing. It is important to tense your muscles occasionally and get a feel for what position tightens them the most because this will be important for proper weight training.

Bicep Exercises
Working out the biceps is probably the easiest of all the muscles and yet people seem to get it so wrong. Here are some of the best biceps exercises and some tips of performing them.

The bar bell curl
This is the most important of all the bicep exercises. It can be used by itself to create excellent bicep development.

• Make sure your grip is not too wide or too narrow
• Keep your elbows in the same position throughout the entire motion so that you are not swinging the bar
• Breathe in on the down motion and out on the lifting motion
• Keep your chest slightly up so that the stress is placed on the biceps and not the shoulders

Try to perform 4 sets of 12-15 to begin with.

The concentration curl
This is another of my favourite most effective bicep exercises. The concentration curl is performed by sitting on a bench and placing a dumb bell inbetween your legs with your tricep resting against the inside of your thigh muscle. Place the non-lifting hand on your other knee and curl the weight up.

• Make sure you and not leaning back but keep your body leaning over the weight the entire time
• Sit on a bench high enough so that you can allow your arm to fully stretch down

Again, perform 3-4 sets of 12-15 repetitions.

The Triceps
The triceps are one of my favourite muscles to train as it seems to be so easy to get them to grow and respond. I am going to post a list of my favourite triceps exercises. If you want explanations of how to perform any of them drop me a comment.

• Skull crushers
• Narrow grip bench press
• Tricep pushdowns
• Behind the head presses

When training the triceps it is important to let them stretch at the end of each rep and to perform them slowly and carefully.

The Shoulders
Without getting too technical the shoulders are made up of three smaller muscles. The best exercises are compound exercises that work all three “heads” of the shoulder. The best exercises are:

• Miltary Press
• Arnold Press, and to a lesser extent the
• Lateral side raise

When training the shoulders one should keep them pumped full of blood as much as possible. Do this by performing higher reps and a few more sets. Aim for 15 reps and make sure you stretch after each set.

Conclusion
This article has established the foundation of your arms knowledge so that you know the most effective exercises and have some helpful tips. In the next post we will put together a routine and finish the picture of arms training.

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