Eating extra calories gets stored in the body in the form of fat and at various places like arms, tummy, legs etc. Different women have different weight problem points. One of the most common weight problem point are the arms and thighs. We recently covered a story on the best exercises to lose weight on the thighs. Click here to read the complete story. In this article we will help you find out how to lose weight on the arms and tone them up.
Upper arm consists of triceps and biceps. Women have a higher tendency to accumulate fat on this area then men. Also losing weight and toning arms is also one of the most difficult thing to accomplish. Everyone wants a quick solution or spot reduction to fat arms. Unfortunately there is no such thing as spot reduction and exercising alone doesnt help you get results. Its always a combination of diet and exercises that get you faster and better
results. Often we have seen people using heavy weights in the gym to lose weight on the arms. The simplest trick to losing weight on arms is starting cardio that will help reduce fat and then adding resistance to your training in the form of weights to get the right results.
Here are some exercises for the arms to help you tone up
Running: Any kind of cardio exercise is recommended for fast fat loss in the body. You could do skipping, running, sprinting, jogging, cycling, swimming or play a sport. All the above options burn faster calories and help reduce maximum fat from the body.
Women Push ups: Pushup has multiple benefits including working out the arms. For more stress on the arms perform close grip push up. To perform get into a plank position with knee on the ground for women. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.Body weight should be lifted by the arms. Read more
There are numerous exercise that you can workout in a gym. Each exercise is either for a specific muscle called an isolation exercise or compound exercise where multiple muscles are worked together. Which muscle should you train first or what combination of muscles should you take for more training. Training different muscles depends upon what your objective is and your approach to muscle training.
There are certain number of things one should keep in mind while training his/her muscles. When lifting weights it is most important and foremost to maintain the right posture and perform the exercise in the right manner. Doing them in the wrong posture could unbalance the symmetrical growth of the muscles and could cause injuries and pain. If you are looking for muscle mass then lift more heavy weights with which you could do only 7-8 reps of the exercise. For defining and better cuts of the muscles don’t rush through your session. Change your exercise pattern at times as the body can adapt to the pattern. Rest is important as muscles require time to repair the wear and tear and increase in size and strength.
Work Bigger Muscles First: There are various combinations that you can take while building muscles. There are big muscles in the body like chest, back, thighs, abs and small muscles are biceps, forearms, shoulders, triceps etc. If you work on the small muscles first then working the bigger muscles will be straining as smaller muscles assist in training the bigger muscles. If the small muscles get tired then it will be less supportive for bigger muscles. So do the bigger muscles first and then move on to smaller one. This gives more muscle mass and density to the muscles with strength too.
Combine Opposing muscles: If you are looking to increase strength in your muscles to lift heavier weights then train opposing muscles to concentrate more on the muscles and provide them enough rest. Opposing muscles are least incorporated while doing the other muscle so its gives you time and strength to work the opposing muscles with heavier weight. This style allows you to work more muscles in a workout. Suppose you work your chest then the biceps don’t play much role in it. So it is possible to work the biceps as well with full power and weights.
Work the supporting muscles: Work out combining muscle group in one workout. The muscles that support each other. Like biceps and back. Chest and triceps etc. This helps build muscle endurance, gives better shape to the muscles. Training supporting muscles works the bigger and small muscles as well. It gives a right combination to exhaust the muscles for better and ripped muscle mass.
Weight Lifting builds muscles and accelerates the metabolism of the body. More muscles inthe body will result in higher metabolic rate. You can do compound exercises, means multi-joint movement exercises that work multiple muscles at one time, either by using body weight or lifting weights that have been designed to work specific muscles in the body in order to build them.
Weight lifting is a technique that provides resistance to the muscle to increase their mass and strength. It is one of the more popular forms of strength training that helps building the size and strength of skeletal muscles. Skeletal muscles are the voluntary muscles in our body that are attached to the bones through bundles of fiber.There are many exercise that help develop and strengthen various skeletal muscles in the body. Below is the list of best weight lifting exercises for different muscle groups like biceps, triceps, shoulders, chest, back, abs, quadriceps, hamstring, calves and forearms.
Best Weight Lifting Exercises
Best Weight Lifting Biceps Exercises
Barbell Curl: This is the most basic of bicep exercise where to increase its effective increase the weight with which you do not moe than 10 reps. You can do it alternately and do it with barbells for proportionate growth.
Preacher Curl: Preacher curl works the muscle in isolation and exerts stress on the muscle for increase in mas and strength. Helps work the fore arms also.
Close Grip Chin Ups: This is a great compound exercise where it requires lifting the body weight with biceps working the core as well. Build strength and stamina in the muscle.
Best Weight Lifting Triceps Exercise
Dumbbell Tricep Extension: You can do tricep extension either on the bench lying or sitting or on a decline bench. Triceps extension helps the muscle work in isolation and build triceps big.
Bench Press: On of the most effective tricep exercise where you can increase tension by add extra weight. You can do bench press with dumbbells or barbells. It works the triceps and the chest also.
Best Weight Lifting Shoulders Exercise
Upright Rows: This exercise builds muscle mass and stregth and brings power to the shoulders. You can do upright rows with barbells or dumbbells.
Overhead Press: You could do overhead press with dumbbells or barbells. Overhead press is a highly effective shoulder exercise. Maintaining the right positions will build immense strength and muscle.
Lateral Raises : Lateral raises can be done with dumbbells and you could do two types of the raises. Front lateral raise for front deltoids and side lateral raise for side deltoids.
Best Weight Lifting Chest Exercise
Bench Press: It is a effective exercise for building upper body especially the chest and triceps as they exert maximum tension on them. There are many variations you can do with bench press like with dumbbells or barbells on decline, incline or flat bench. Increase weight for muscle mass.
Butterfly Machine: Butterfly machine pumps up the chest and builds big chest muscles. Cable cross over and dumbbell fly are also highly effective exercise.
Incline dumbbell Fly: Mind the posture while doing this exercise. It is a isolation exercise for chest and works for a big bulging muscular chest.
Best Weight Lifting Back Exercise
Pull Ups: One of the best back building exercise. The exercise is difficult in the beginning but gradually build endurance and strength in the core which involves the back. You can do variations with chin ups or pull ups. Do palms facing inwards, outwards, inverted chin ups and parallel grips.
Rowing: Rowing helps build overall back muscles in mass and width. You can choose between barbells and dumbbells and increase weight to increase intensity. You can do bent over row, dumbbell row or machine row.
Dead lift: It is a complete back exercise which involves power. The deadlift works the thighs, glutes and calves along with the complete back. Builds power, mass and strength and size.
Best Weight Lifting Abs Exercise
Crunches: Highly effective exercise for the rectus abdominis (6 packs). It is a beneficial exercise for beginners and works in building muscle and strength.
Hanging Leg Raises: This exercise works the entire core and involves hanging in the air while performing the exercise. It works the lower abdomin region and can be done with bent knee raises and staight knee leg raise. It buildd strength and enduarnce in the ab region.
Twist: As you need to burn fat from the sides and build oblique muscle twist exercise is a highly effective exercise for strengthening core muscles and losing fat from the sides. Tones the back and abs.
Best Weight Lifting Quadriceps Exercise
Squats: It works the front thighs, glutes and lower back. For strong lower body and and big muscles squats is highly effective. It can be done with barbells for increase in intensity. Mind the posture while doing squats.
Lunges: Maintaining a right posture and keep back straight is important while doing lunges. Exert pressure with front thighs to push body weight up and not the back. Tones the thighs, glutes, back and hips. Use dumbbels for bigger and toned muscles.
Leg Extension: This exercise is an isolation exercise for front thighs. It pumps up the thighs and helps build muscle mass and strength. One of the best exercise to build quadriceps.
Best Weight Lifting Hamstring Exercise
Romanian Dead lifts: This deadlift works the hamstring, glutes and lower back. It build muscle mass and strength in the hamstring for muscular thighs overall.
Straight Leg Dead lifts: It takes a lot of effort to do this exercise where you are supposed to keep your legs staright and not bent. Though is a compound exercise which works the calves, glutes but very effective for hamstring.
Lying Leg Curl: It is a isolation exercise completely for hamstring. Again a great exercise to build strength and muscles in the hamstring. Do it easily and properly for maximum benefits.
Best Weight Lifting Calves Exercise
Standing Calf Raise: It invoves raising your body slowly on your toes and stretching the most while at the top. Don’t jump while doing the exercise and add weights on the shoulders to increase the intensity. You can use a barbell, smith machine, hip belt, dumbbells to do variations with calf raises.
Seated Calf Raise: Concentrate on the bottom and top part while performing the exercise. Use weight to build big muscular calves. Check the momentum of the exercise and don’t hurry through.
Best Weight Lifting Forearms Exercise
Wrist Curl: This exercise works the inner forearms while it increase the width of the wrist for building muscles. It involves curling the wrist and can be done with weight for more muscle mass and strength.
Reverse Curl: This exercise works the outer forams. Usually this muscle of the forearms get missed out reducing the size of the forearms. Use weights to increase intensity of the exercise.
Triceps or three headed muscle is the large muscle on the back of the upper arm. The triceps help in straightening the arm. The triceps can be built by working on them in isolation or by compound elbow movement exercises. If you want good looking muscular arms you should workout your triceps along with biceps to bring in the change and get the ideal muscular look. To get bigger triceps train them hard and heavy.
To be fit is to be healthy and able to do work efficiently. To do work you need muscles. To do more work you need to develop muscle strength through exercise and weight training. Muscles are all over the body useful in performing various movements like running , walking, lifting, pushing etc.
Have you been doing your push ups ? Whether you are male or female, performing push ups in your workout schedule will help you burn fat & tone your arms, shoulders, abdominal, mid section and Read more