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Strength-training workouts give you arms to be proud of.
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Eating a healthy diet and working out aerobically is not enough to get your arms buff. The Centers for Disease Control and Prevention recommends two resistance-training sessions each week in addition to 75 minutes of vigorous aerobics. If you want muscular, toned arms that will turn heads, target your arms with resistance exercises. Don't let excuses, such as not having a set of free weights or access to a gym, stop you. You can use your body weight as resistance or buy an inexpensive set of exercise resistance bands.1.
Try different variations of your old routine, so you won't get bored. For example, alternate regular pushups with vertical pushups, one-legged pushups, pushups on a ball or dive-bomb pushups.2.
Add resistance over time. For example, if you are easily completing eight to 10 repetitions of biceps curls with a lower-resistance exercise band, switch to a thicker, higher-resistance band or tighten the band you are using to increase the resistance.3.
Introduce new arm exercises into your routine. Substitute arm exercises that you've never tried before, such as the cheerleader raise, for ones that you've grown accustomed to, like pullovers with dumbbells, and challenge your arm muscles in new ways while maintain your interest in working out.4.
Add additional exercises that work your triceps. The triceps makes up two-thirds of your upper arms, according to "Fitness." Focus on this area to add dimension quickly by doing triceps extensions, dips and triceps pushups.5.
Incorporate yoga into your arm routine. Yoga training can make muscles in your arms and shoulders more limber, allowing you to hit the gym harder during your next arm workout. Try poses such as the Cobra and Sun Salutations.
- Exercise resistance bands
- Focus on correct form to maximize results. Exhale during the active or resistance phase of the exercise and inhale as you return to the starting position.
- Most people can start to exercise without checking with a doctor first. However, if you are in a high risk group, such as those with arthritis, diabetes, heart problems or obesity, check with your doctor first.