Wanna get buff over break? Start by adding more arm exercises to your routine. We’ve got your best moves to look amazing in that New Year’s Eve frock. Toss in some cardio and you’ll be set to start 2011 on the right foot, err, arm.
Push-ups
Even though they might remind you of gym class, push-ups are a great way to help tone your biceps. Start with 10-15 reps. Make sure to go slowly and keep your bod board-straight throughout all the moves.
One-Arm Dumbbell Row
Get on all fours, so your arms are right below your shoulders and your knees are hip-width apart. Grab a 5-8 lb. weight with your left hand. Bend your elbow, so your arm comes up and back. Stop when the weight is raised and parallel to your side. Do 10 reps and then switch arms.
Double Arm Lift
Stand with your feet hip-width apart with your knees bent slightly. Hold 5-8 lb. weights in your hands and start with your hands about 3-6 inches away from the top of your thighs. Bending your elbows, bring both weights toward your shoulders (like you’re lifting shopping bags up to your chest).
Lower your arms back down to the starting position. Do 10-15 reps.
Arm Extensions
Start with your feet hip-width apart with 5-8 lb. weights in each of your palms. Keeping your arms straight, lift your right arm in front of you with the top of your hand facing towards the ceiling. Stop when it reaches shoulder height.
Lower your arm back down to your side. Repeat 10-15 times on each side.
Triceps Dips
Sit on the edge of a chair, gripping the seat on either side of your butt. Slide your butt off the chair, keeping your feet and legs together (they’ll be bent at a 90-degree angle). Lower your body down by bending your arms. Stop when your arms are at a 90-degree angle. Straighten your arms so your body lifts back up. Repeat 10-15 times.
Feelin’ good? Repeat the circuit once more, from start to finish.
BY ALYSSA OH ON 12/22/2010 7:00:00 AM
POSTED IN fitness