Toned Arms....?

Question

What is the best way to get really nice girlie toned arms????

Answer 1

Kristiana, "toned" arms require lean muscle and low-body fat. This will bring out that definition that I think you are talking about.

However, you need to understand that you can't spot reduce fat. So in otherwords, if you want to lose jiggle from the back of your arms, you need to lose jiggle all over.

You also need to add additional lean muscle. To do this, you should work with dumbbells. The key here is to understand that getting shapely, lean, tight arms requires you to work both the front of your arms (your biceps) and the back of your arms (your triceps.) You need to do exercises for both to be successful.

Don't worry about getting "man" arms -- you can go heavy with the weights and will never look like Popeye because women simply don't have enough testosterone to produce that kind of muscle mass. Instead, you'll get that lean, "ripped" look that Angelina Jolie had in the Tomb Raider movies (before she got so scrawny.)

So what should your workout regimen be?

First, ignore the advice to go with low weight and high reps. All that does is work muscle endurance -- it will NOT increase your strength or lean muscle, which is what you want.

Instead, use a weight that causes you to "fail" (meaning you can't do another repetition) somewhere between 8-12 reps. So if you are failing on rep 9, that's good. Once you can easily do twelve reps with a given weight, it's time to increase the weight.

Make sense?

So here are the moves you will do:

Dumbbell Bicep Curl
Tricep Dumbbell Kickbacks
Dumbbell Hammer Curls
Overhead Dumbbell Tricep Press

You'll perform one set of 8-12 reps of each exercise, one right after the other in the above order, until you have done all four of the exercises.

I've included links to pictures and videos of the exercises below.

Do this workout three times a week, with at least one 48 hours between workouts.

Best of luck!

Answer 2

Women always store fat on the back of their arms. If you aren't overweight, I'm sure you look fine. You can try doing more triceps exercises. Do three exercises. One for each head of the triceps. Do 3 sets of 10 for each exercise. There's nothing you can do to make your torso longer. There is no such thing as toning. If you work a muscle, you make it bigger and stronger. The abdominals are no exception. Developing your abdominals will make your addomen look tight unless you get big abs like some female bodybuiders, but it isn't that easy to do. The best strategy is to do exercises for your upper and lower abs and obliques. Do 3 sets of 10 to 15. If you have excess fat, start doing cardio and tracking your calories. Lose 5 lbs of fat and see what that does.

Answer 3

Beginner: Arm Circle
What You'll Need: A pair of 3-pound dumbbells

Targets: Shoulders, back, triceps, biceps

Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.
Keeping shoulders down, do 20 small backward circles.
Switch directions; do 20 forward circles.

Answer 4

Matt is quite correct. You can also get the same effect by doing pushups. By that I mean real pushups, not the so called "girl pushups" on your knees. Another good exercise is to put your feet on a chair and grasp the seat of another chair behind your back with your hands and lower yourself as far as you can then push back up until your arms are straight.

Answer 5

Eat regularly live food with lot of vegetables and fruits. Reduce your fat intake and only 10% meat and non vegetarian food. Exercise regularly and meditate at least for 10 min a day to keep your mind also healthy.

Answer 6

Lift small weights, between 3 and 5 pounds. There are several areas of your arm you need to focus on, biceps, triceps, forearm, and upperarm.

Answer 7

swimming,a great way to get ur arms in shape,try it!

Answer 8

run and make sure you are swinging your arms in sync while you do.

Answer 9

Lift weights:

Low weight, high repetitions.