by Keila Chaliotis, Staff Writer
Not sure what suits you best, whether nice and cut or mean and bulky arms? Well, there is only one way to find out and that is by taking the step forward to trying it out. If something I believe in is, that you can not say; I do not like this or that without even having tried it out first, but in this case, I will dare say that the obvious stands out.
Sometimes bulky and massive-looking arms might produce a sense of self security to some, but a lot of people, especially for women, find the opposite to be true. People who play sports like basketball, baseball, volleyball, and tennis actually benefit from having smaller arms because it makes it easier to move them around quickly. Smaller does not mean that you need not to have muscle. The key to toning your arms without adding bulk is found within your workout plan.
You do need to lift weights, but your workouts must have specific details. Want to get your arms into great shape? If you are ready, here we go!
You should try to manage spending some time doing cardiovascular exercise on a regular basis. Why? Cardio burns calories and it can maintain the size of your arms and rest of your body down in a nicely looking tone. Your best choice is to do a form that involves your arms like elliptical training, kranking, swimming, kickboxing or rope climbing.
I suggest you do 30 minutes of physical activity for health maintenance and 60 to 90 minutes for weight loss, being that this is the recommended time and by doing less time, you will only be leaving out better results. Aim for 45 minutes and work out three days a week with days of rest in between.
Try performing exercises that involve elbow extension and flexion to tone your arms. These motions work your triceps and biceps. Your triceps sit on the back of your upper arms and they are worked out with extension exercises, and your biceps sit on the front of your arms and get worked with flexion exercises. Add exercises like close grip bench presses, dips, triceps kickbacks, barbell curls, hammer curls and reverse curls to your routine.
Be careful to always use proper techniques to insure your muscles get the full work out. Also keep in mind that the most important thing is that you move through a full range of motion and never depend on momentum to push the weights.
Like for barbell curls, make sure to stand with your feet shoulder width apart and hold the bar in before your thighs with a shoulder width, underhand hold. Keep your abs tight and back straight as you bend your elbows and raise the bar. Now, stop when your palms face your chest and squeeze your biceps for a second or two. Lower the bar down slowly until your arms are fully extended and repeat for a good 10 reps.
When carrying out your workout routine, try to use a generous amount of resistance with your exercises. Even though you do not want to get bulky, you still need enough resistance to tax your muscles. So, aim for a weight that you can lift 10 to 12 times with good mechanics. You should perform four or five sets of each exercise and work out three days a week on non-cardio day.
Remember to stretch your arms after your workouts to maintain your muscles long and lengthened. As this will also better your flexibility and make you more resistant to soreness. Perform an overhead stretch for your triceps by lifting one arm above your head, bending your elbow and grasping it with your opposite hand. Pull your arm toward the back of your head and hold there for 20 to 30 seconds.
Now, remember, all the benefits I mentioned can only become true you if you maintain a constant dedication to your exercise routine and if you follow the proper guidelines at all times. For In doing so, you will obtain the best results and avoid injury caused by incorrect performance!