Weight lifting exercises for arms are an important part of your strength training routine. Many times people focus on the legs, striving for longer leaner muscles, while neglecting the upper body. Working the muscles of the upper body also work the back muscles giving you a sleek appearance in sleeveless shirts and bathing suits.
Weight lifting exercise for the arms have the same rules as weight training or strength routines for the entire body. You should consult your doctor before beginning any routine to be sure that you don’t have a medical condition that would impact your exercise. You should warm up for at least 5 -10 minutes to increase the benefits to your muscles and decrease your chances of injury. And you should never attempt weight lifting exercises for arms more than 3 times a week with at least 48 hours between workouts.
Most of the time weight lifting exercises for arms concentrate on exercises for the bicep muscles but there are other muscles that shouldn’t be neglected so you have a sleek, toned appearance all over.
But, starting with the biceps in your weight lifting exercise for arms routine you have only a couple of options. The bicep muscles contract and bend the elbow toward the face. The elbow is a hinge joint that allows movement in only two directions. This is different from the shoulder or hip that are ball and socket joints, which allow movement in all directions.
To work the bicep muscles you will offer them resistance, greater than what is common for them, in order to build mass, strength and tone. You can do this with free weights, gym weights, resistance bands or a stationary bar. Using the gym machines may decrease the strain on your wrist that can accompany this exercise. Stand with your feet slightly apart, knees slightly bent, and abdominal muscle tight to protect your back. Hold the bar or free weights with your hands, fingers facing up, elbows stationary at your side. Slowly curl the weight toward your chest for a count of 3 and reverse the motion to straighten your arms for a count of 3. Do not fully extend your elbow to protect the joint.
Two alternative moves to this movement is to turn the weights at the bottom of the move so your fingers are facing inward toward your leg and change the direction to upward as you raise your arm. In another alternative, you will hold the weights elevated with the fingers facing in toward the body and raise and lower them in this manner. Both alternatives work different portions of the bicep muscles and the forearm muscles.
The opposite muscle to the biceps is the triceps. This muscle runs down the back of the arms and gives the appearance of a flapping bird when you raise your arms to wave. Unfortunately it is probably the least worked muscle in the body because of the location and use. The tricep muscle is used to fully extend the arm after the bicep has contracted and bent the elbow. Extending the elbow isn’t usually done against pressure and therefore the tricep muscle gets very little resistance in daily life.
At the gym there are the tricep push down and overhead rope extension. But if you aren’t at the gym you can accomplish the task of working your triceps in this weight lifting exercise for arms routine using free weights. Lie on your back with your arms extended above your head holding weights that you can safely lift and lower for 12 repetitions. Be sure to start this program with light weights so you don’t inadvertently stress the muscle or become injured when you drop the weight. While the weight is directly overhead bend the elbows so the weight drops behind your head. Raise and lower the weight to a count of 3 for 12 repetitions. Do 2 sets.
There are tricep exercises that you can incorporate into your weight lifting exercise for arms routine that are standing as well. Holding a light-weight above your head in one hand use the other hand over the cap of the elbow holding the weight to stabilize the arm. Now bend the arm so your hand falls behind your head. Do this to the count of three going down and up. Do 12 repetitions and 2 sets.
In another standing tricep strengthening movement you can stand with one foot slightly in front of the other. Bend slightly at the waist and elevate the elbows above the body. Extend the arms holding a light-weight, going up for 3 and down for 3. Do 10 repetitions and then pulse to the top for a count of three twice.
Using weight lifting exercises for arms will help to improve your overall appearance and improve your posture. Hollywood stars and models often employ the services of a personal trainer to motivate them through routines to keep their upper body toned and in shape. You can get the shapely arms you want at home using these routines.
Resources:
BodyBuilding: Tricep Exercises
http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/10/muscle/triceps
Muscles and Strength: Featured Triceps Workouts
http://www.muscleandstrength.com/workouts/tricep-workouts.html
Prevention: Want Toned Triceps
http://www.prevention.com/fitness/strength-training/3-moves-toned-triceps
Prevent Disease: Triceps
http://preventdisease.com/fitness/Strength_Exercises_triceps.shtml
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