Transform arm flab with resistance training.
Resistance training exercises help transform flab into muscle. The arms are composed mainly of the biceps, located on the upper, front portion of the arms and the triceps, located on the upper, back portion of the arms. Doing two or three strength training sessions for your arms each week will help build muscle and strength, and banish flabby arms.
Hammer curls strengthen the biceps. Stand up straight, hold a weight in each hand and hang your arms by your sides. Turn your palms toward your body and straighten your wrists. Tighten your stomach muscles and relax your shoulders. Lift the weights to your shoulders, stopping before they touch them. Lower your hands next to your sides and repeat. Complete 12 to 15 reps, stopping when your biceps fatigue.
Compound exercises challenge more than one muscle, increasing calorie expenditure and difficulty. The curl to press tones the biceps and the shoulders, which also contribute to the appearance of sleek and taut arms. Hold a weight in each hand, stand up straight and position your feet shoulder-width apart. Bend your knees slightly and hang your arms by your sides. Turn your palms forward and straighten your wrists. Lift the weights to your shoulders without flaring your elbows or swinging your arms. Immediately turn your hands forward and lift your elbows to your sides, parallel to the floor. Push the weights above the center of your head, straightening your arms. Lower your elbows to your sides, then lower your hands to the start position. Complete 12 to 15 reps, stopping when your biceps and shoulders fatigue.
Kick Them Back
An 2011 study, commissioned by the American Council on Exercise, and conducted by the University of Wisconsin, La Crosse, ranked kickbacks as one of the top exercises for training the triceps. Hold a weight in each hand, stand up straight and position your feet hip-width apart. Bend your knees slightly and relax your shoulders. Bend your arms 90 degrees and tuck your elbows by your sides. Lift your hands in front of your elbows, parallel to the floor. Bend forward 45 degrees while maintaining a straight back. Push the weights behind you, extending and straightening your arms. Lift your hands in front of your elbows and repeat. Complete 12 to 15 reps, stopping when the back of your arms fatigue.
The overhead extension strengthens the triceps. Hold a weight in each hand, stand up straight and bend your knees slightly. Straighten your back and tighten your stomach muscles. Lift your arms next to your ears and turn your palms toward one another. Tuck your elbows by your head and relax your shoulders. Straighten your wrists, then lower the weights behind your shoulders. Stop when you feel a stretch in your triceps of when you can't lower any further. Lift the weights overhead and straighten your arms. Complete 12 to 15 reps, stopping when your triceps fatigue.