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At-home Arm Shapers
by Chris Akard
So you want some nice arms, but you don't have time to make it to the gym? Well,
make no more excuses! With the at-home arm shapers routine you will soon have
the sculpted arms you have always wanted. You still don't have time? Come on!
We're only talking 10 to 15 minutes here. And at two to three days per week,
anybody can fit it in. That's a maximum of 45 minutes out of your whole week to
achieve significantly more-sculpted arms.
You may be thinking, "Can a 15-minute arm routine really make a
difference?" The answer is yes and it will only take a month. So, what do
you have to lose? Only those flabby arms. Go ahead and give this small-time
commitment a try and in one month, you will see a difference.
There are three areas of focus for shapely arms:
From my experience, it is the development of these areas that so many people
consider to make up a shapely arm. Now, let's get to this in-home fitness
venture! Grab some light dumbbells. The weight can range anywhere from 2 lbs. to
10 lbs., depending on your strength abilities, and, yes, you can use soup cans!
Exercise No. 1
Three-stage Bicep Curl
Do two to three sets of 10 to 15 repetitions at each stage.
Rest 1 to 2 minutes between sets.
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Execute this exercise with a controlled motion and no momentum in your
movement. Let the muscle "feel" the weight. Be sure to exhale as the
weight lifts on every repetition. The variable degree of range of motion will
produce optimal firmness and muscle definition.
Exercise No. 2
Seated Dumbbell Tricep Extension
Do two to three sets of 16 to 20 repetitions per set.
Rest 1 to 2 minutes between sets.
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Keep arm close to head. Hinge at the elbow and extend. As with the bicep
movement, exhale as the weight rises. Keep your movements slow and controlled.
Feel the tricep (the muscle in the back of your arm) stretch and contract as you
execute the movements. This exercise will not only isolate the tricep, but will
significantly improve the area in the back of your arms.
Exercise No. 3
Lateral Raise
Do two to three sets of 16 to 20 repetitions per set.
Rest 1 to 2 minutes between sets.
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Extend the back of your hands toward the ceiling. Lift only to shoulder
height. You will notice how the arms remained locked in a slightly bent
position. The arms do not straighten as the weight rises. This will ensure the
isolation of the deltoid muscle. Your back should remain very flat but tilted
slightly forward as to focus on the deltoid (shoulder) and not develop the neck.
This is an excellent movement to further enhance the shape and definition of
your arms.
There you have it -- an arm routine just about anybody can do in their own
home. Remember, it's only two to three days per week! You can do it. And won't
it be great to have firm and defined arms just in time for spring? Go for the
burn in those arms!
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