Physical Fitness

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Building Muscles

    The best way to build stronger, more muscular arms is with to work them every other day! Sounds simple enough. Do some type of resistance training - lifting weights or doing push-ups and pull-ups three days a week. Try to lift weights - or do some resistance training every other day.

   Always give your muscles a day to rest after a workout. They will grow fast and healthier when you give them time to recover and rebuild!.

   Regular arm workouts strengthen and tone your muscles. Strive for a variety of strength exercises. Keep it interesting. Target specific muscle groups every other day. Try to lift and work your upper arms three times a week.

If you want bigger muscles - gradually work your way up to lifting more weight.
  
    If you are new to this or out of practice - take it slow. Start with a weight you can easily do 8 or 10 reps with. As you get more comfortable, you can use more weight and increase your exercise time and intensity. Once you feel like 10 reps is easy - increase the weight.

Use this classic exercise to strengthen and build your upper arm muscles:  

This exercise strengthens muscles in the arms, upper back, and shoulders. It can also help firm the back of your upper arms.

1. Stand or sit in an armless chair with your feet about shoulder-width apart. With a dumbbell in each hand, raise your hands, palms facing forward, until the dumbbells are level with your shoulders and parallel to the floor.
2. To a count of two, slowly push the dumbbells up over your head until your arms are almost fully extended—but don't lock your elbows.
3. Pause for a second. Then, to a slow count of four, gradually lower the dumbbells back to shoulder level, bringing your elbows down close to your sides.
4. Repeat 10 times for one set. Rest for a minute or two. Then do another set of 10 repetitions.

Focus on your form and try to:

• Keep your wrists straight. Form is important!
  
• Don't lock your elbows. Stop just before your arms are fully extended.
  
• Don't let the dumbbells move too far in front of your body or behind it.
• Breathe throughout the exercise. For best results - Take it slow!
  

    Do some muscle strengthening exercise several times a week. You'll feel better and look better! Enjoy the benefits of a toned and sexier body. Enjoy life more and build self esteem.

    Fuel your workouts. Your body needs protein to build muscles!  Keep eating healthy.

    Just getting started is the first step. Start slow if you need to. Take your time while you progress.  Just keep at it and keep moving. Do some kind of exercise daily.

    And, remember to vary your workouts for the best results. Have fun - Enjoy the journey!

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Before starting an exercise program you may want to visit with your doctor. If you have a history of any chronic health issues, like diabetes, heart disease, or high blood pressure, ask a trusted health care provider about what type and amount of physical activity is best for you. Take your time and enjoy the ride!

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