How To Get Chiseled Arms That Draw Compliments
Be proud to go sleeveless. (Photo: Getty Images)
Bat wings, arm wobble, flab — the jiggly, upper-arm flesh that makes most of us think twice about leaving the house in short sleeves goes by a lot of nicknames. But whatever you call it, it’s easier than you think to sweat it away and sculpt the toned, tight guns that’ll make you want to roll up your sleeves.
WHY YOU NEED TO MAKE THE CHANGE
Building muscle in your upper arms and shoulders helps you stand taller, so your posture gets a boost. And arm strength is key to improving your performance in activities from swimming to biking to yoga (you’ll be able to hold arm-oriented poses longer). Increasing muscle mass also kicks up your metabolism, so you torch calories at a faster rate.
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And lets face it: Toned arms give you a leaner silhouette, so you can feel confident in strapless dresses and tank tops. Arms get a lot more exposure than your belly and thighs — make sure they’re always ready for their close-up.
HOW TO DO IT
First, fine-tune your diet. Giving up processed, sugary fare in favor of lean protein and good fats will help your body build more muscle. Then, commit to this workout, geared for all fitness levels (all you’ll need is a set of free weights). Do four to five sets of 12 to 15 reps each, Andrew Aranzamendez, NASM performance enhancement specialist at Life Time Athletic in Montvale, New Jersey, explains to Yahoo Health. “Your arms will get more muscular, but you won’t bulk up,” he says.
Hammer Curls (Muscle Group Target: Biceps)
Stand with arms at your sides, a free weight in each hand. Curl the weight in your right hand up to your shoulder, while keeping your wrists in a fixed position. Count to one, then lower to start.
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Dumbbell Skullcrushers (Muscle Group Target: Triceps)
Lying on your back on a bench or stability ball, extend your arms overhead with a free weight in each hand. Bend your elbows so your forearms are parallel to the floor. Slowly straighten both arms simultaneously, extending as high as you can. Count to one, then lower to start.
Reverse Flyes (Muscle Group Target: Deltoids)
Stand with your knees slightly bent, a free weight in each hand. Keeping your back flat, bend forward at the hips, Lift both arms to the sides until they are parallel to the floor, squeezing your shoulder blades as you lift and maintaining a slight bend in your elbows. Count to one, then lower to start.
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