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Cutekatie98.
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- April 18, 2014 at 6:15 pm #19332
Cutekatie98
MemberI go in the gym every night for at least 40mins to 1h but nothing seems to be working on my arms I switch from cardio to toning exercises but I’m so unhappy with my upper arms which is why I joined trim down 3 days ago now..,HELP!
April 19, 2014 at 10:49 pm #19366Ossie-Sharon
MemberHi, Cutekatie98. The following are exercises that are recommended for this issue:
1. Hold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in. With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor. Hold for one second, then return to the starting position. Do 12 to 15 reps.
2. Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.
3. Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel with the floor. Press the dumbbell back, and as you straighten your arm, rotate it so that your palm faces the ceiling. Rotate it back so that your palm faces in, and return your arm to the bent position. Do 12 to 15 reps with each arm.
4. Stand with your feet together, arms at your sides. Bend over (it’s OK for your knees to be slightly bent) and place your hands or fingertips on the floor in front of you. Walk your hands forward until you are in a pushup position and do one pushup. Keeping your hands in place, walk your feet forward until they’re as close to your hands as possible. That’s one rep. Continue moving forward until you’ve done five or six pushups.
5. Lie facedown and extend your arms out at shoulder level with your palms facing the floor. Pull your shoulder blades together and lift your arms, legs, and chest off the floor. Holding that position, bring your arms forward, reaching past your head. Hold for one count, then move them back. Lower yourself to the floor. That’s one rep. Do 10 to 15.
6. Grab a dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forward with your left leg until your left knee is bent 90 degrees. Lower your torso as close as possible to your left knee as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell in your right hand to hang naturally. Row the dumbbell straight up until your right elbow passes your torso. That’s one rep. Do 12 to 15, then repeat on the opposite side.
Tip: Start with an eight-pound dumbbell. Don’t increase the weight until you’ve mastered perfect form.
7. Get into a pushup position with your hands on the floor directly below your shoulders. Lower yourself to the floor. As you push yourself up, rotate the right side of your body upward, lift your right arm, and roll onto the outside of your left foot. Straighten your right arm so your fingertips point toward the ceiling. Hold for one second before returning to the pushup position. Repeat, this time rotating left and reaching up with your left arm. That’s one rep. Do five.
8. Stand with feet shoulder-width apart. Holding a pair of 3-pound dumbbells, extend arms straight out to sides at shoulder height. Keeping shoulders down, do 20 small backward circles; then switch directions; do 20 forward circles.
9. Stand with feet shoulder-width apart, holding a dumbbell in each hand. Bend elbows, bringing hands to shoulders, palms facing forward. Press weights straight overhead, keeping shoulders down; lower weights back to shoulders. Do 20 reps.
10. Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms straight down at sides, palms facing back. Lift arms straight back about 2 feet behind you; return to sides. Do 20 reps.
11. Stand with feet hip-width apart, arms straight out to sides at shoulder height, fingers together and palms down. Rotate thumbs back until palms face up. Rotate thumbs forward. Do 30 reps, keeping arms lifted.
12. Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms extended overhead in a V, palms facing out to sides. Slowly bend elbows to hips, palms facing body. Press back up into V. Do 20 reps.
13. Stand with feet hip-width apart, holding a dumbbell in each hand, right elbow bent, palm facing shoulder. Straighten arm out to side at shoulder height, and rotate so palm faces back. Lift up 2 inches. Return to start. Do 20 reps; switch arms and repeat.
14. Stand with feet hip-width apart, arms extended out to sides, a dumbbell in each hand. Bring arms about 1 foot behind you (diagonal to shoulders). Bend left elbow and touch back with dumbbell; return. Do 30 reps, alternating sides.
15. Stand with feet shoulder-width apart, holding a dumbbell in each hand. Bend right elbow to hip and hinge over to left from waist. Extend right arm overhead and to left, keeping shoulder down. Lower elbow to hip. Do 25 reps; switch sides and repeat.
16. Stand with feet hip-width apart, arms extended straight out to sides at shoulder height, holding a dumbbell in each hand. Keep arms straight as you lift and lower right shoulder to ear. Switch sides; repeat. Do 30 reps, alternating sides, keeping arms lifted entire time.
17. From a standing position, keep your right arm straight and place it (while holding your dumbbell) across your body in front of you, near your left (opposite) hip. Slowly raise your arm (keeping it straight) in front of you and up diagonally across your body until it is fully extended above your right shoulder; slowly lower your arm back down to your left hip and repeat. Repeat this exercise with your left arm.April 20, 2014 at 12:22 am #19372Cutekatie98
MemberThank you so much Ossie -sharon I will try these exercises ASAP really hope they work … So fed up with having ” Bingo wings”
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