Summer is upon us... (sorry Australia) but for me summer is here and so are the sleeveless tops and baring of the arms!!
Whether it be a party, your wedding, being a wedding guest, holiday or just general everyday baring the arms, it is time to get those arms working, build up those muscles and get rid of the dreaded bingo wings!
Here are my top 5 exercises:
1. Bicep curl - choose a weight that you can lift, but also a weight that is heavy so you can feel the exercise - don't worry about being "bulky" because you pick up a 6kg instead of a 3kg - and curl!
A simple yet effective exercise that will build up those biceps and the shape in your arm.
2. Tricep dip - again choose a good amount of weight, hold it behind your head, then pull up the weight and dip. This is perfect for the triceps aka the wings area. Tighten these up to avoid the bingo wings and again shape up those arms
3. Shoulder press - ok so not technically your arm, but part that area and nothing rounds off a nice shape like a good pair of shoulders! The shoulder press is a great exercise to target this area. Take 2 dumbells and hold your arms like you are flexing, press the weights above your head in a controlled motion and bring the weights back down.
4. Chin ups - these will focus on your back as well as your arms. Depending on how you position your arms will depend on what muscles you work the most. My pull up position works mainly my biceps and my back.
5. Push ups - whilst these focus on the chest and abs, its also focuses on your arm and shoulder muscles. Press ups can be executed in 2 different ways - on your knees or in a plank position. If you want to make it harder add extra weight to the exercise by laying a plate on your back.
Do each exercise for 4 sets, 12 reps each time and you are on to a winner! Increase the weight with each set, or at least every other set to really feel it work!
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