If you think about it, your arms work most of the time. Like when you work at your computer or talk on the phone, your arms work. Each arm is attached to each of your shoulder blades at the upper back corner of the rib cage. Three bones make up the arm. The two bones that work below your elbow are the radius and ulna. The humerus works above the elbow. These bones are skinny at the center of the bone but gradually widen toward the ends, allowing strength to connect to each other. The radius and ulna attach to the wrist bones. Wrist consists of eight small bones that exceptionally move. Whenever you wave your hand or just turn your wrists, you use every bone in you arm.
Myths follow bodybuilding. Like lifting up a heavy dumbbell and exercising the arms does not give you bulky arms. The truth is, pushing hard and purposeful at 10 to 12 repetitions per set while properly using heavy dumbbells shapes the arms stunningly. Of course, you need to use proper form as you lift the dumbbells, isolating the movement of the muscles. It’s a good discipline to keep your stomach muscles firm, chest properly positioned in order to support your lower back. When you lift the dumbbells, do so steadily but slowly with absolute control. You must never snap or extend your elbow, always keep the arms bent like a hinge.
The muscles at the back of your upper arm are known as triceps. It’s a pretty nifty muscle that stretches the lower arm outward while it contracts. The triceps work with the biceps, controlling almost every arm movement. In order to tone triceps, extensions need to be applied, eliminating the flabby jingles. You either sit or stand and hold a dumbbell with your hands facing back behind the head. You need to keep the elbows bent at a 90-degree angle. Extend your arms up while contracting the triceps and lower the dumbbell back down. You can even try using band or tube by hooking it up to a chair behind you and perform the same exercise – contract and lower.
The biceps muscle is located on the opposite side of the triceps muscle. The biceps lift up and down the arm when it contracts. The biceps gives the palm of your hand the opportunity to rotate upward. Proper form and full range of motion is essential when exercising your biceps with curls. Start by standing relaxed with weights comfortably in your hands, palms out and elbows slightly bent. Lift the weights toward the shoulders, not touching the shoulders. The elbows need to be steady as you feel the full range of motion. Then, slowly lower the weights back down. Do at least 12 repetitions.
The two muscle groups in the forearm are called flexor muscles. They control the forearm. Almost every movement the wrist and hand make are caused by the flexor muscles. A very simple but not easy forearm exercise is best for these muscles. Forearm curls are performed by starting in a sitting position. Picking up a dumbbell and hold it in your fist. In a natural manner allow the dumbbell’s bar to roll slowly to the end of your fingers. Then, roll the bar back up to the palms. Do 10 to 12 repetitions for the best results.
Keeping your arms in shape and well defined is something to behold. The process starts with these simple exercises and a dedication to performing them at least three times a week.
