Is that called moving up the ladder?
Photo courtesy of law.com
3 times a week, I work my arms with hand weights, doing various routines. After I’m done, my arms are a bit sore, but the next morning, they feel like spaghetti, hence the name Spaghetti Arms.
Photo courtesy of ry5
Why do I exercise my arms? It’s not exactly the first part of the body someone looks at, but personally I hate the wiggly part of my arms, being the lower humorous. When you’re young, this part is usually attractive, but as we get a bit older, it starts to get more and more “loose.” Do you have this problem? Or should I say, would you prefer to not have this problem?
You might not ever be able to totally get rid of this, but you can definitely make a dent in the wiggles. One thing you’ll notice in the picture is the size of the hand weight is rather large. But be sure to start with the amount of weight you’re most comfortable with, like.
The following are three excellent arm exercises:
The good old fashioned push-up:
Targeted Muscles: Pectoralis major, anterior deltoids, triceps
Starting Position: Begin on the floor with the hands slightly wider than shoulder-width apart. Place toes or knees onto floor, depending on the level of resistance needed. Keep the back straight and torso supported by engaging the abdominals throughout the exercise.
Action: Press the body up to the point just prior to locked elbows. Pause, then lower until elbows are at approximately a 90-degree angle.
Triceps Kick-back – For those pesky wiggly arms
Targeted Muscle: Triceps
Starting Position: Begin with feet in a staggered position. Provide additional support for the trunk by placing one hand on the thigh with a slightly bent elbow and the arm rotated inward so the fingers are toward the inner thigh. With the weight in the other hand, extend the shoulder rearward until the upper arm is parallel with the floor, the elbow is flexed, and the palm is facing the torso. Engage the abdominals.
Action: Contract the triceps until the elbow almost fully extends. Pause, then slowly return to the starting position.
Error: Moving the upper arm Correction: Keep the upper arm stationary throughout the entire movement.
Error: Swinging the weight Correction: Slowly lower the weight back to the starting position and pause when the hand returns to a position under the elbow.
Biceps Curl – Don’t worry, you won’t get big biceps, unless you want to……..:)
Targeted Muscle: Biceps
Starting Position: Stand erect with the knees slightly bent and engage the abdominals to help maintain neutral spine. Arms hang down along the sides of the body with the palms facing forward.
Action: Simultaneously curl both dumbbells up to shoulder height. Pause, then slowly lower arms tot eh starting position.
Error: Swinging arms or elbows Correction: Stabilize the elbows directly under the shoulders and next to the torso throughout the movement.
Error: Over gripping the weight Correction: Gently grasp the weight so there is no chance of dropping it.
Overhead Triceps Press– More for your wiggly arms
Targeted Muscle: Triceps
Starting Position: Stand erect with elbows aligned with the shoulders just above the ears. Hold a weight slightly above the scapula. Keep the upper arm stationary throughout the entire exercise.
Action: Extend at the elbows and lift the weights above the head to the point just prior to locking the elbows. Pause, and then slowly lower the weight until the forearms are parallel to the floor.
Error: Upper arm movement Correction: Keep the upper arm stationary as though it is part of the spine.
Error: Elbows flare outward Correction: Keep elbows close to ears.
Error: Spine moving into hyperextension as weights are lifted above the head Correction: Keep the abdominals engaged to stabilize neutral spine.
Exercises brought to you by the American Council on Exercise
These are a few of many potential arm exercise suggestions that you can follow.
So feel free to add your own to this list—and share them with us!
Because, after all, it’s about a healthy lifestyle!