im a girl and 16 and i would like to get some muscle in my arms so i can actaully lift stuff and be able to do flips, and stuff... i know you need more than muscle but that helps.. how can i do this? i dont have any weights and dont have a gym around me. thanks!!
2007-05-24 02:34:48 · 5 answers · asked by Babydoll 2 in Health ➔ Diet & Fitness
pull ups work the exact muscles you are describing, and all you need is a bar that will support your weight.
2007-05-24 02:38:23 · answer #1 · answered by Anonymous · 0⤊ 0⤋
Any exersize routine has to be constant, carefully planned and start slow. You can go to any fitness store, models, even target or wallmart and buy 10lb weights. Strength training is done by muscle groups and repetitions. Each set is 8-12 repetions with 8 being for heavy weights and 12 being for light weights. Being that you're young and never worked out before I would start with 8 repetitions and 10lbs of weight. Do, 4 sets of curls. That is holding each of the weights in your hand and bringing the weights up to your shoulders. Then do 4 sets of presses. That is sit on a chair and lift the weights over your head. Then do 4 sets of pushups 15-20 in each set. That will give you a good upper body workout. Then on another day do leg lifts which is hold the weight, spread your feet apart by 2 feet and bend down to the floor. Do situps also on that day. 15-20 at a time, 4 times. There are a lot of other exersizes but this is a good start. Make sure you run and bike to accomodate your workouts. Remember to take it slow in the beginning if you try to do everything all at once you may hurt yourself. Good Luck. Even if you don't have the weights and can't buy them for some reason you can always grab something around the house that weights 5-10 lbs and do it with that.
2007-05-24 02:44:00 · answer #2 · answered by Matthew 4 · 0⤊ 0⤋
do push ups every day and increase the number you do each day
sometimes you can just hold up your arms for 4 or 5 minutes - hold them so that they're parallel w/ the ground. believe it or not that will build a lot of strength. good luck!
2007-05-24 02:43:12 · answer #3 · answered by goldenkiss18 3 · 0⤊ 0⤋
try some push-ups... this will strengthen your arms and chest. you will want to strengthen the areas around your arms as well so sit ups or crunches won't hurt either. And, buy some hand weights.
2007-05-24 02:40:53 · answer #4 · answered by b_space42 1 · 0⤊ 0⤋
lift heavy things that you can lift and then go up from there
2007-05-24 02:39:13 · answer #5 · answered by james 5 · 0⤊ 0⤋