Lifting weights is one way to attain lean arms, according to Fitness Health Zone. Exercising the arms at least three times a week is an effective plan to follow.Continue Reading
Fitness Health Zone notes that beginning with low weights and gradually using heavier ones further conditions the arms. For beginners, purchasing a basic hand set of 3- to 10-pound weights is a positive starting point. Doing three sets of 20 bicep curls is another method of strength training.
Fitness Health Zone notes another bicep exercise called the plank pose. This exercise requires lying face down with both hands at shoulder height. Take a deep breath, and use the muscle groups, arms and legs to push the body from the floor until the back is straight and the arms and feet are properly balanced. Maintain this position, and count for 20 seconds. Lower the body and rest. This is an exercise derived from hatha yoga, and it works the biceps and core muscles.
Lean Curves notes that high-intensity training leads to lean arms, but shifting focus from the arms to the rest of the body is another option to follow. A slimmer body means fat loss in all areas of the body, including the arms. Dieting and cardio exercises are other alternatives to consider. Boxing is another form of cardio and promotes muscle definition in the arms.Learn more about Muscle Toning
To get arm muscles, work the different muscle groups in the arms by performing curls and a close-grip bench press. To improve strength in your hands and forearms, try using a hand exerciser. For beginners, push-ups are an effective strength-building exercise.Full Answer >
According to Dee Van Dyk of Canadian Living, the arms are one of the easiest parts of the body to tone. All it takes is a few months and exercise equipment including a stopwatch, 8- to 10-pound weights and a yoga mat.Full Answer >
Increase the calories in your diet to get stronger arms. In order to increase strength in the arms, this part of the body should experience an increase in weight. Exercise the arms, but remember to take breaks in between to give the muscles time to grow. Track your progress to determine arm strength and growth every two weeks.Full Answer >
Push-ups make the arms appear more sculpted and toned. This is because they are "the most effective way to build upper body strength," according to Best Health. They do not necessarily make muscles bigger, but they will tighten and firm the muscles on the arms and shoulder.Full Answer >