Once you decide to start working out there is no turning back! Is it good or bad, it is up to you to decide. Sometimes not only your will is required to achieve some results. There is much more to it than you think.
It is great if you are working with weights and never miss a chance to work out your arms. Once again – that is not enough. If you are seeking for a positive result you have to know what to do and how to do it properly. That is pretty difficult if you are working out at home without an experienced trainer to correct you, in case something goes south. Luckily, you have us and today we are going to teach you how to tone your arms up and to forget about that back fat in no time!
#1. Bent Over Double Arm Tricep Kickbacks
- Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.
#2. Rotating triceps kickback
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- Your knees are bent and you need to lean forward slightly. Hold a dumbbell in each hand and bend your elbows to bring the dumbbells to your side. Your upper arm is parallel to the floor.
- Press the dumbbells back and straighten your arms as you do it. Rotate the arms so your palms face the ceiling.
- Rotate back and return to bent position. Repeat 10 to 15 times, depending on your strength.
#3. Lying Chest Fly
- Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
- Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
- Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.
#4. One Arm Dumbbell Rows
- Place a dumbbell on each side of a flat bench. Place your right knee on the end of the bench. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
- With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you. Keep your lower back straight. This is the start position.
- Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so. At the top of the movement, hold for a count of one and squeeze your back muscles.
- Return to the start position inhaling as you do so. Repeat. Complete all repetitions for one side before switching sides.
#5. Commando Rows
- Place two dumbbells or kettlebells on the floor about shoulder width apart. In a push up position, place your hands on the grip section of each bell for support. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
- Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow. Hold for a count of one. Your breathing should remain constant throughout the movement.
- Lower the bell to the floor and without pause, then repeat the movement with your other arm. When you have rowed both arms, that is one repetition. Repeat for the desired number of repetitions.
#6. Cat Pose
- Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
- As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest.
- Inhale, coming back to neutral "tabletop" position on your hands and knees.
#7. Camel Pose
- Kneel on the floor with your knees hip width and thighs perpendicular to the floor. Rotate your thighs inward slightly, narrow your hip points, and firm but don't harden your buttocks. Imagine that you're drawing your sitting bones up, into your torso. Keep your outer hips as soft as possible. Press your shins and the tops of your feet firmly into floor.
- Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down. Use your hands to spread the back pelvis and lengthen it down through your tail bone. Then lightly firm the tail forward, toward the pubis. Make sure though that your front groins don't "puff" forward. To prevent this, press your front thighs back, countering the forward action of your tail. Inhale and lift your heart by pressing the shoulder blades against your back ribs.
- Now lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis. Beginners probably won't be able to drop straight back into this pose, touching the hands to the feet simultaneously while keeping the thighs perpendicular to the floor.
#8. Cobra Pose
- From a prone position lying on the earth the pelvic bowl is firmly contracted interiorly towards the center line of the body while the pubis is tucked under. The legs are extended back and the tops of the feet are squared to the earth.
- The palms are flat and the fingers are in line with the shoulder blades, or, if possible, the palms are tucked under the shoulders with the elbows bent and tucked into the sides of the body.
- On an inhalation, the arms are straightened slightly, maintaining a soft bend in the elbows as the chest lifts off the earth. Lift up only to the height that is comfortable and that also maintains the pubis and the legs pressed to the earth.
- Work the opposing forces by pressing the tailbone towards the pubis as the pubis lifts towards the navel. The hip points are narrowed. The buttocks are firm but not hardened. The shoulder blades are firm against the back.
- The side ribs expand to facilitate the back bend. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.
- The gaze is out in front or straight ahead depending on flexibility.
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