I'm 26 and just joined a gym. I've been running for about a year now and now that I've got my legs pretty tone, I want to work on my arms. All of the machines at the gym are pretty intimidating. I want to make sure I do the exercises correctly and I'm not wasting my time.
2007-10-23 02:56:50 · 5 answers · asked by Not quite perfect 5 in Health ➔ Diet & Fitness
Biceps curls and triceps extensions will tone your arms if you lift lighter weights and do more repetitions (like 3 sets of 12-15 repetitions for each exercise). Bench press and military press also work your arms, but bench press is more for your chest and military press is more for your shoulders. If you have a gym membership, I would advise you to use the machines if you've never done the exercises before, and if you're intimidated by the machines you can always ask a member of the staff how to use them properly. You can also Google each type of exercise and you'll be able to find websites that have video clips to show you how to do each exercise with proper form.
2007-10-23 03:06:45 · answer #1 · answered by Anonymous · 0⤊ 0⤋
If you can, buy a few sessions with a personal traininer at your gym so they can show you new exercises and how to use the machines.
I do a lot of different exercises using free weights to tone my arms, you can search for different web sites to give you ideas or check out Self magazine, they normally have good workout routines
2007-10-23 03:15:20 · answer #2 · answered by Amanda 4 · 0⤊ 0⤋
use weights,
dont use ones that are too heavy for you though. you could hurt ya self.
Do bicep curls. dont do them continuosly though, do 30 reps or so then have a lil break then start again.
do exercises for your triceps too..
2007-10-23 03:06:21 · answer #3 · answered by Trophux 2 · 0⤊ 0⤋
Triceps - http://www.shapefit.com/triceps-exercises-close-grip-bench-presses.html & http://www.shapefit.com/triceps-exercises-bench-dips.html
Biceps - basice curl - http://blogs.nypost.com/40by40/BicepsCurl-(small).jpg
Reverse curl - https://www.trainingdiary.ws/common/personaltrainers/uploads/reverse_curl_ezybar_u_image2003346632068359131250000.jpg
You can use a barbell or dumbells.
Forearms - wrist curls - http://www.shapefit.com/forearms-exercises-palms-up-barbell-wrist-curls-over-bench.html
reverse wrist curls - http://www.shapefit.com/forearms-exercises-seated-dumbbell-palms-down-wrist-curls.html
2007-10-23 03:34:07 · answer #4 · answered by Mr.Longrove 7 · 0⤊ 0⤋
use the pull bars thats meant to work
2007-10-23 03:06:00 · answer #5 · answered by lil_tiger 3 · 0⤊ 0⤋