There are many ways to perform arm exercises for the female body. And if you\’re doing the inefficient ways, you could end up wasting a lot of time.
Even worse, you may hardly notice any results from all your hard work. And nothing is more demoralizing than busting your butt in the gym only to see little, if any change.
So here are some tips on how to make your arm exercises more effective:
1. Get the full stretch when doing overhead triceps extensions. When doing a tricep extension, make sure you get a full stretch at the bottom of the movement. You\’ll have to use lighter weights, but the long head of your triceps will get worked like nothing else. And the long head is the precise area from which arm fat hangs.
2. Aim for a forceful squeeze. This is most useful when performing any type of press down for the triceps area. By squeezing at the bottom, you\’ll place the maximum amount of stress on your triceps. And maximum stress translates into maximum results.
3. Do some negative repetitions, but don\’t do overboard. You don\’t want to go overboard because they do cause a lot of muscle damage. However, when used moderately they greatly accelerate your arm toning progress. They\’re a great tool for making arm exercises ultra effective.
4. Use heavy weights with lower repetitions. The idea that doing arm exercises with lighter weights and higher repetitions is optimal for arm toning is a myth. Don\’t be afraid to use some really heavy weights in the 3-6 repetition range. As always, never let your form deviate.
There are two ways to exercise your arms: the effective way and the ineffective way. If you follow the pointers outlined in this article, you\’ll be well on your way to rapid arm toning. So make sure you act on this information now and not later.
Author Katherine Crawford, an exercise physiologist and former arm fat sufferer, instructs on how to get rid of arm fat. Unearth how to get sexy and toned arms by exploring her blog with arm exercises for women that produce results now!