Tighten your flabby arms

Raphael Calzadilla

"The past cannot be regained, although we can learn from it; the future is not yet ours even though we must plan for it. Time is now. We have only today."
- Charles Hummell

If you have followed a tried and trusted arm routine, you might find that after a while, you stop seeing progress. This is certainly the message I get when frustrated exercisers email me.

Why are they no longer making progress?

The body will adapt to any routine in approximately four to six weeks. It's important to understand how the body adapts to any type of stress.

The human body has absolutely no idea that it's the year 2004. Its primary focus is to keep you alive and surviving at optimal levels. Weight training and all forms of resistance exercise is viewed as stress to the body. Its job is to learn the movement and adapt to it as quickly as possible. However, when the body adapts to the movement and the overload, progress stalls - and that's when it's time to change the routine. Based on my experience, if you consistently change the routine every four to six weeks and maintain consistency, anyone can sculpt a tighter set of arms.

Please don't tell me it runs in your family or you inherited flabby arms from your great-grandmother on your father's side. I've trained hundreds of women and I assure you, it's all about implementing an effective nutrition and exercise plan.

You'll need to reduce overall body fat levels through your healthy eating programme. Members already know the customised meal plans are convenient and produce results, so this one’s a no-brainer. Don't take this point lightly - sleek arms will not come to you without a nutrition plan that provides just the right amount of calories.

That being said, let's get right to the workout and turn those flabby arms into tight and lean arms that everyone will admire.

Much like my original arms workout, I've designed a simple programme for creating tighter arms that will produce fabulous results. So if your goal is to show off sleek arms in a sleeveless dress, then you’ve come to the right place. Many of my workouts are based on years of my own personal experience as well as trial and error with my personal training clients.

Members should also take advantage of the hundreds of additional exercises with animations and descriptions located on our My Fitness and Virtual Trainer section.

The muscles we’ll be focusing on will be the triceps (back of the arm) and the biceps (front of the arm just below the front of the shoulder). The reason I want you to focus on both sides of the arm is to create balance. A symmetrical arm looks sleek from all angles.

You’ll be performing a tri-set, which means three exercises in a row without any rest. Select a weight that’s challenging, focus on impeccable form and concentrate on the muscle you’re working. The triceps are a larger muscle than the biceps, so there are two triceps exercises and one biceps exercise.

THE WAVE BYE-BYE WORKOUT!

Cable Triceps Push-Down
Starting Position:
• Stand facing the cable machine 18-24 inches away with your feet shoulder width apart.
• Hold a straight bar from the upper cable attachment shoulder-width apart with palms facing down.
• Your upper arm should be against your body and the elbows at a 90 degree angle.
• Relax your shoulders and maintain a neutral spine.

Movement:
• Contracting the triceps muscles (back of the upper arms), lower the bar toward your hips and fully contract the triceps. Don’t snap or force the elbow into place at the bottom of the movement. Make sure to fully extend and tighten only the triceps.
• Slowly return to the starting position stopping just short of the weight stack touching.

Key Points:
• Exhale while pushing the bar down.
• Inhale while returning to the starting position.
• Your upper arms should remain stationary throughout the exercise.
• For variety, choose different handles like the ropes or an angled bar.

Perform 12-15 repetitions and immediately go to the next exercise.

Dumbbell Alternating Biceps Curl
Starting Position:
• Sit upright in a chair with your legs bent, feet forward and your head at a natural extension of your spine.
• Hold a dumbbell in each hand with arms hanging down at your sides and palms facing your body.
• Keep your wrists straight throughout the exercise.

Movement:
• Contracting the biceps muscles, bend your right arm at the elbow while turning your wrist until your palm is facing the ceiling, stopping when the weight is just short of touching your shoulder.
• Slowly return to the starting position, stopping just short of the elbow fully extending.
• Repeat motion with left arm and alternate right and left. Perform the movement with control and precise form at all times.

Key Points:
• Exhale as you lift the weight.
• Inhale while returning to the starting position.
• The upper arm should remain stationary throughout the exercise.

Perform 10-12 repetitions and immediately go to the next exercise.

Fitness Band Overhead Triceps Press
Starting Position:
• Stand with your legs staggered one in front of the other with knees slightly bent.
• The middle section of the fitness band should be placed under the rear leg.
• Hold a handle in each hand behind your head over your shoulders with a slight bend in the elbows.
• Your palms should be facing each other with thumbs pointing down.

Movement:
• Contracting the triceps muscles, extend your arms, lifting your hands above your head. Your upper arm should remain stationary throughout the exercise. Stop when your arms are directly above your head with a slight bend in the elbows and your knuckles are pointing toward the ceiling.
• Slowly return to the starting position.

Key Points:
• Exhale while extending your arms.
• Inhale while returning to the starting position.
• You may perform this motion using both arms or one arm at a time.

Perform 12-15 repetitions.

All three exercises are considered one cycle. Beginners should perform one cycle on three alternate days of the week.

Intermediates should perform two cycles on alternate days of the week and advanced exercisers - three cycles. Wait one minute between cycles before repeating.

You still need to perform weight training or calisthenics for your entire body as well as cardiovascular exercise. However, if you incorporate the above speciality arm workout routine, you’ll see some great results.
The beauty of the programme is that I've incorporated free weights, machines and fitness bands for variety and efficiency.

Now, say bye-bye to those flabby arms!

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Thanks to tescodiets.com who have provided this article.