Two Exercises That Really Tone And Shape Your Arms

Although we are in the midst of winter, warm weather is only a few months away. Now is the time to ramp-up your fitness program in order to look your best by this coming spring. Here are two simple exercises to tone and shape your arms just in time for short-sleeve weather.

Alternating Dumbbell Curls

The alternating dumbbell curl is one of the best exercises for toning and shaping your arms. It strengthen and develop the biceps -muscles in the front of your arms and forearms. Hold a dumbbell in each hand (palms toward your body) at your side, position your feet shoulder width apart, slightly bend your knees, and hold your chest high. This is your starting position. Slowly curl one dumbbell rotating your palm outward toward your shoulder squeezing your bicep at the top of this motion. Slowly return to the start position, and repeat with the other arm. Your breathing pattern is to exhale as you curl up and inhale as you return to start.

Triceps Press-Down

The second staple exercise to tone and shape your arms is the triceps press-down. Triceps presses strengthens and develops your triceps - muscles in the back of your arms. Find the rope that has a ball on each end, and attach it to the cable machine a little above your head. Step back about a foot from the rope, position your feet shoulder width apart, and bend your knees slightly. Grasp the rope tightly with your hands resting on the balls. Bend your elbows to where your forearms are just above parallel to the floor and lift your up chest. This is your start position. Slowly press your hands down until your arms are fully extended and then slowly return to the start position. To get the full effect of this exercise, it is very important to keep your elbows still at your sides throughout the movement. Breathing pattern is to exhale as you press down and inhale as you return to start.

To be most effective, I recommend you do 3 sets of 10 repetitions of these exercises 2 times each week (with at least 2 days between sessions). Use a resistance with which the last 3 repetitions are difficult to complete.

4 Exercises To Help You Shape And Tone Your Upper Body

I'm posting some of my favorite routines to help you get in the best shape of your life this new year. Here are 4 exercises that will help you shape and tone your upper body. I recommend you do 3 sets of 10 repetitions of each exercise. You should select a resistance with which the last 3 repetitions are hard to complete. Do this routine every third day for the next 6 weeks and you will be amazed at your results.



LAT PULLDOWN

The lat pulldown is a great exercise for strengthening and developing the muscles in your upper back which are critical in having good posture. People whose shoulders are slumped forward most likely have under-developed upper back muscles. First sit down and adjust the thigh pad to a position that firmly fits over your thighs. Then select a resistance with which the last three repetitions are difficult to complete. If this is your first time doing this exercise is may take experimenting at several weights before you find the right resistance for you. Next, grip the bar a little wider than shoulder width, sit down on the seat and place your knees firmly under the pad. Start with your arms fully extended and your chest held high. This is your start position. Now, pull the bar slowly down to the base of your neck while squeezing your shoulder blades back and together. Slowly return the bar to the starting position. (It should take about 3 seconds to pull the bar down and about 2 seconds to return the bar to its starting position). Proper breathing is very important so, remember to exhale as you pull the bar down and inhale as you return the bar to the starting position.

DUMBBELL ROW

The Dumbbell Row is also for the muscles of the upper back. Hold a dumbbell in one hand, and place the opposite knee on a bench. Lean forward and place your other hand on the bench. Step to your side with the other leg and bend your knee slightly. Proper form is very important on this exercise so, be careful that your lower back is not rounded. Hold the dumbbell fully extended beneath your shoulder. This is your starting position. Now slowly pull the dumbbell to underarm height and squeeze your shoulder blade toward your spine and return slowly to the start position. The breathing pattern is to exhale as you pull the dumbbell towards you and inhale as you return to start.

DUMBBELL CHEST PRESS

The dumbbell chest press is one of the best exercises for developing and strengthening the muscles of your chest and the front of your shoulders. Again, you will have to experiment to select the proper weight to use. Pickup a dumbbell in each hand and sit on the end of a bench. Place the dumbbells end -up on your knees, then lay back on the bench and position the dumbbells at your sides at chest height; this is your start position. Press the dumbbells up over your chest until your arms are fully extended being careful not to lock your elbows. Slowly return the dumbbells to the start position. Your breathing pattern is to exhale as you press up and inhale as you return to the starting position














LATERAL RAISES

The lateral dumbbell raise develops and strengthens your shoulders. Start by holding a dumbbell in each hand in front of you. Position your feet shoulder width, slightly bend your knees, and hold your chest high. This is your starting position. Bend your elbows slightly and raise your hands out to your sides about shoulder height with your palms facing down then return to your starting position. Be careful to keep your forearm and your elbow at the same level at the finish of this movement. Your breathing pattern is to exhale as you raise your arms up and inhale as you return to start.

A Healthy Lifestyle Is Key To A Long Healthy Life

People seem to think that once they reach the age of forty, their bodies start to deteriorate , slipping down the slope into old age. They blame their lack of energy, their pudgy appearance, and their aches and pains on “getting old”. Most of these symptoms are however the result of years of negative thinking, lack of exercise, and poor dietary choices. The key to keeping your body healthy, fit, and firm as you age is making healthy lifestyle choices on a daily basis.

It’s a proven fact that people who make healthy lifestyle choices live longer and have a better quality of life than those who adopt unhealthy habits. So, deciding to incorporate healthy habits into your life is the first step to getting and staying healthy, fit, and firm with age. The next step is choosing those activities that are the most beneficial in your quest to stay healthy, fit, and firm.

Those, including myself, who stay healthy, fit, and firm as the years pass find that a positive state of mind, and a proper mix of strength training, cardiovascular exercise, and balanced nutrition is fundamental to getting and staying healthy as you mature. People, such as Jack LaLanne and Al Beckles are examples of the benefits of living a healthy lifestyle.

Jack LaLanne is a living icon to the benefits of healthy thinking, eating, and exercise. Over the years he has performed amazing feats of strength and conditioning on his birthday. Jack is now 95 years old, and he still work outs two hours each day devoting one and a half hours to strength training. This is a true testament to the value of strength training as you mature.

Al Beckles is a legend in the bodybuilding world. At the age of 55, Al placed second in the Mr. Olympia competition. The Mr. Olympia Competition is the premier bodybuilding event which thousands of competitors from across the world dream of winning each year. Al Beckles competed well into his sixties because his physique was still phenomenal and better than competitors more than half his age.

While I don’t place myself in the same class with Jack LaLanne and Al Beckles I can tell you the value that healthy lifestyle habits have in my life. I am in my fifties and I keep my body fat at 10 percent or less. My fitness program consists of four strength training sessions each week followed by 20 minutes of cardio. I can chest press 100 pound dumbbells in each hand for 10 repetitions and leg press more than 1000 pounds, neither of which I could do in my twenties.

I’ve written this post with the hope of changing your concept of aging. You can be healthy, strong, fit, and firm regardless age.