SOMEONE please how can somone get their arms in shape?!
Question: SOMEONE please how can somone get their arms in shape!?
please someone help what can i doWww@Answer-Health@Com
Answers:
Bicep Exercises
Standing Barbell Curls
1!. grab your weight with an underhand grip with feet shoulder width apart
2 !. allow the weight to hang in front of you, keeping your elbows close to you at all times!.
3!. moving only your forearms bring the weight into your shoulders!.
4!. hold for about 5 seconds and then repeat!.
Dumbbell Concentration Curls
1!. sit on the end of a bench with your legs spread
2!. reach down in between your legs and pick up a light weight with one hand!.
3!. place your elbow on your knee and make sure your arm is fully straight!.
4!. place your other hand on your other knee so the upper body has some support!.
5!. using your forearm only bring the weight to your shoulder and hold for a few seconds!.
6!. repeat and then switch arms
Triceps exercises
Lying Barbell Extentions
1!. lie on a workout bench with feet shoulder length apart on each side!.
2!. grab the weight and hold it above your head with your arms straight!.
3!. using your forearms only, lower the weigh until it is about one inch above your forehead!.
4!.then push the weight back to starting position and then repeat!.
Tricep Dumbbell Extensions
1!. grab a light weight with one hand with feet shoulder length apart
2!. lift the weight so your arms are straight above your head
3!. slowly lower the weight behind your head
4!. then slowing lift the weight again above your head until your in the starting position!.
5!. repeat for one set of 10 times and then do the same for the other arm!.
Forearm exercises
Barbell Wrist Curls
1!. grab a weight with your wrists facing down!.
2!. sit on a workout bench with your arms resting on your legs and your wrists hanging over the bench!.
3!. using your forearm strength, curl the weight using only your wrists
4!. hold the weight for a few seconds and then slowly lower it to starting position!.
5!. repeat and do the same with other arm!.
Dumbbell Wrist Curls
1!. grab a dumbbell and and keep your palms face up!.
2!. sit on a flat bench and let your forearms rest on your legs!.
3!. grab the weight and allow your wrists to hang off the bench!.
4!. using your arms, pull the weight towards your elbows and hold!.
5!. repeat and do the same for the other arm!.
Try some of those! :) Good luck!
Btw, if you dont want/cant or w/e go to a gym, instead of a bench lay on something a little elevated and flat, and if you dont have weights just get something some what heavy and easy to grip, maybe a book for starters!Www@Answer-Health@Com
Standing Barbell Curls
1!. grab your weight with an underhand grip with feet shoulder width apart
2 !. allow the weight to hang in front of you, keeping your elbows close to you at all times!.
3!. moving only your forearms bring the weight into your shoulders!.
4!. hold for about 5 seconds and then repeat!.
Dumbbell Concentration Curls
1!. sit on the end of a bench with your legs spread
2!. reach down in between your legs and pick up a light weight with one hand!.
3!. place your elbow on your knee and make sure your arm is fully straight!.
4!. place your other hand on your other knee so the upper body has some support!.
5!. using your forearm only bring the weight to your shoulder and hold for a few seconds!.
6!. repeat and then switch arms
Triceps exercises
Lying Barbell Extentions
1!. lie on a workout bench with feet shoulder length apart on each side!.
2!. grab the weight and hold it above your head with your arms straight!.
3!. using your forearms only, lower the weigh until it is about one inch above your forehead!.
4!.then push the weight back to starting position and then repeat!.
Tricep Dumbbell Extensions
1!. grab a light weight with one hand with feet shoulder length apart
2!. lift the weight so your arms are straight above your head
3!. slowly lower the weight behind your head
4!. then slowing lift the weight again above your head until your in the starting position!.
5!. repeat for one set of 10 times and then do the same for the other arm!.
Forearm exercises
Barbell Wrist Curls
1!. grab a weight with your wrists facing down!.
2!. sit on a workout bench with your arms resting on your legs and your wrists hanging over the bench!.
3!. using your forearm strength, curl the weight using only your wrists
4!. hold the weight for a few seconds and then slowly lower it to starting position!.
5!. repeat and do the same with other arm!.
Dumbbell Wrist Curls
1!. grab a dumbbell and and keep your palms face up!.
2!. sit on a flat bench and let your forearms rest on your legs!.
3!. grab the weight and allow your wrists to hang off the bench!.
4!. using your arms, pull the weight towards your elbows and hold!.
5!. repeat and do the same for the other arm!.
Try some of those! :) Good luck!
Btw, if you dont want/cant or w/e go to a gym, instead of a bench lay on something a little elevated and flat, and if you dont have weights just get something some what heavy and easy to grip, maybe a book for starters!Www@Answer-Health@Com
"In shape" is a very loose term!.Www@Answer-Health@Com