How To Get Toned Arms

How To Get Toned Arms

Wondering how to eliminate arm flabs and sculpt toned arms? There are a couple of changes that you have to make to your diet and lifestyle; you have to exercise all the muscle groups that comprise the arms and shoulder. If you are ready to make the changes, then you will find this article helpful.

First we will take about the dietary changes that you have to make:

–          Eliminate processed sugar from your diet as they are devoid of any nutrients and provides your body with unwanted empty calories. As a result, you put on weight and lose the muscle tone. You also feel less energetic. The best way to do so is to reduce processed sugar gradually.

–          Do way with the saturated fats in your diet and replace them with healthy fats found in coconut oil, walnuts and avocados.

–          Monitor your sodium intake as high levels of it can cause water retention and high blood pressure.

–          Increase intake of fresh fruits and vegetables as they can help greatly in muscle building and in losing fat. Look for colorful vegetables like kale, spinach, broccoli, squash, carrots and fruits like blueberries, pomegranates, apples, bananas, and blackberries.

Diet always goes hand in hand with a disciplined exercise regime in order to reduce the arm flab and get toned arms.

–          Exercise your biceps: Of all the arm muscles, the biceps are the strongest and need a good lot of exercising. It is important that you perform the bicep curls in 3 positions of hands “ palms up, palms down and thumbs to the side. You should do it at least 10 times to the front and 10 of each on the side.

–          Make use of a stability ball:  This method is best when you want to work on the chest muscles to sculpt toned arms. Start with the single-arm chest fly on the ball. Put your shoulder on the ball; lift your hips and both hands over your chest holding light weights. Then slowly lower one arm and extend to the side, pause, and return to center. Perform 10 repetitions on each arm.

–          Swim for toned arms: Freestyle swimming or the butterfly style is great exercise for the arms. However, if you do not know swimming or do not enjoy it as much, then you can follow these exercise steps.

• Deck press: For this you need to start in the shallow end of the pool and place your hands on the side with your arms bent. Now press your arms straight and lift your body so that you can hang along the edge. Then you have to lower to return to the water. Repeat it 10 times.
• Water fly: for this you have to stand shoulder deep in water and then place your arms to the side with your thumbs up. You have to keep your fingers close together and your arms straight and push the water to bring arms closed in front of you. Press the arms back to the starting position and repeat it 10 times.

–          Another great exercise for your arms is rowing. If you own a boat and row it frequently, there's nothing like it. But since, it is not feasible for most of us, one can stimulate this exercise in the gym. Perform 20 rows.

You can ask your gym instructor for more specific exercises for your arms. Together with a well-planned balanced diet, a pair of nice toned arms would just be a stone's throw away!

References

https://www.health.com/health/gallery/0,,20681364,00.html

https://www.shape.com/fitness/workouts/20-tips-get-toned-arms-faster

https://www.fitandme.com/best-arm-exercises-for-women/