Weight Training Workouts for Women's Arms
Slim, toned arms look attractive in a sleeveless shirt or dress, and can make you feel more confident about how you look. Weight-training workouts can help you if you're a woman who doesn't want soft, flabby arms. In addition to doing weight-training workouts, cardiovascular exercise is also a good idea to help you lose excess weight, including arm fat.
Weight-training exercises are an effective way to tone and strengthen your arms. For strength-training workouts to be effective, it's best to plan on two to three sessions per week of about 20 minutes each.
If you haven't done any strength training in a while, it's wise to start slowly and work your way toward a full, 20-minute session. Schedule your weight-training workouts with one day off in between them to allow your muscles to recover. You can do weight training workouts at home or the gym. Although some women are concerned that weight training will lead to large muscles, you don't have to worry about that. A woman's body is different and doesn't have the level of testosterone a man's body has. Doing strength-training workouts will help you get sleek, toned arms, while also increasing your muscle strength and bone density.
Biceps and Shoulder Exercises
The biceps, or front area of the upper arms, and shoulders look sexy when they're sculpted and toned. You may not have considered your shoulders when planning an arm-toning workout, but you'll be glad you did once you see that attractive, toned curve where your shoulders and arms meet.There are many weight training exercises that target these areas. Biceps curls can be done with a weight machine, or free weights such as dumbbells, kettlebells or a barbell.
Hammer curls and chest presses also tone the biceps muscles. To work your shoulder area, do lateral arm raises, shoulder presses and front arm raises with your preferred type of weight.
The triceps, which are the muscles located on the back of the upper arms, are a trouble spot for many women. Working these muscles with weight-training exercises can help you get a firmer look on the back of your arms.
Weighted rows engage the triceps muscles, as do triceps kickbacks. Additionally, overhead triceps extensions are also effective for working the muscles on the backs of your arms.
If your goal is to get slender, toned arms and you have excess weight to lose, weight-training workouts alone will not be enough to reach your goal. To get rid of arm fat, you'll need to do cardiovascular exercises that help you lose weight all over and on your arms. There's no such thing as spot-reduction, but combining cardio and weight training will help you get the arms you desire. Include 150 to 300 minutes per week of heart-pumping cardiovascular exercise, such as brisk walking, biking or jogging.
To engage your arm muscles while burning calories, you can participate in cardio exercise such as tennis, swimming or working out on the elliptical. Before you get started on your arm-toning and slimming plan, see your doctor to get the OK.