With the clocks moving forward, it means the time has almost come to dust off those dresses, bathing suits, shorts and t-shirts - summer is on its way.
But does the thought of exposing your bare arms and legs make you cringe? Well, you are certainly not alone. It’s easy to cover-up during the colder seasons with heavy jumpers and trousers, keeping those problem areas well and truly out of sight. What do they say? Out of sight, out of mind.
Well you can’t ignore them any longer. With the warm weather fast approaching its time to take action. NOW is the time to get to work. Soon you’ll have tight, toned arms every tank-top lives for and legs to compliment any pair of shorts.
To tone-up your arms, select a weight that leaves you struggling to complete the last few repetitions. This may mean that you have to start of with a small 1-3lb weight (you don’t need to invest in dumbbells – just use tins of beans), but as you get stronger you will need to increase the weight (try filling a water bottle with water, sand or stones to increase the weight). To tone-up for that leaner look, you will need to do 12-15 repetitions per set. Do 2-3 sets.
Triceps Triceps Kickback
• Stand with your left leg forward, slightly bent, and your left hand placed for balance above the knee.
• Your right leg should be shifted slightly backwards and your right arm should be bent at a 90 degree angle, with your elbow pointing behind you.
• Without moving your upper arm, move your lower arm backwards until the weight is pointing away from your body. Breathe out while extending your elbow.
• Hold at this position for one second. Then return the weight to the starting position, breathing in.
• Be sure not to swing the weight to the back or let the weight fall with gravity to the starting position.
Biceps Seated Two Arm Bicep Curl
• Sit on a chair with both feet in front of your body and your back straight.
• Hold a weight in each hand with your arms at each side.
• Slowly bend your elbows until your biceps are completely contracted, breathing out while you do so.
• Breathe in while you return your arms to the starting position.
• Keep your upper arms still during the exercise.
To tone-up your legs all you need is a sturdy chair. For each exercise do 15-20 repetitions and 2-3 sets.
Calves Standing Calf Raise
• Stand with your feet 12 inches apart with your weight on the front or balls of the feet.
• You can hold on to a chair or wall for stability.
• Slowly lift yourself until you feel a full contraction of the calf muscles.
• Hold this position for one second, and then return to the starting position.
Quadriceps Chair Squat
• Stand in front of a chair with your feet shoulder width apart.
• Keep your head up as a natural extension of your spine.
• Lower your body, as if you are going to sit in the chair, until your legs are at a 90-degree angle. Breathe in during this movement.
• Breathe out slowly and raise your body back to the starting position.
Follow these simple exercises and you’ll be toned and trim in time for summer.
Thanks to tescodiets.com who have provided this article.