Five Fitness Fundas

Get rid of the upper arm wobble

Beautiful and toned biceps enhance the beauty of a woman’s arms. But any extra bulge can mar that beauty. So, how does one tone the muscles? Our expert tips:

Weightlifting

Bicep curls should be done with at least 5-pound dumbbells in each hand. This exercise can be varied, by using different training equipment, like the tubing or the bar. Intensity can be increased with these as well.

Posture

Posture should be upright with legs apart and the knees should not be locked. Abs should be taut and neck and shoulder muscles should be relaxed.

Method

Hold the arms close to the body, and while exhaling; bend the arm upwards taking the dunbell towards the shoulder. Lower the arm while inhaling. Go slow. Make sure not to lock the elbow as you take the arm down. It should take at least 8 to 12 seconds for one repetition.

Beginners can start with

Two sets of 8 repetitions and progress to four sets after which they can increase the weight to 7.5 pounds and later 10 to 12 pounds.

Stretch

Hold the arm out straight and place it in a way where the fingers point to the floor. Hold the fingers and pull them downwards gently and feel the biceps stretch out.

Caution: Too much too soon can be harmful, so be careful and progress slowly.

The second thing to bear in mind is that the opposing muscle should also be exercised. So work those triceps. Also, stretch out the muscle you worked on.

These exercises are for people who have no medical problems. Do not exercise after a full meal.

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