Summer is the time to show off some skin, but your flabby arms are keeping your from wearing sleeveless clothes. Fortunately there’s a speedy way for you to achieve firm, summer-ready arms.
Oscar Smith, a certified specialist in kinesiology and biomechanics, and owner of the O-Diesel fitness studio in New York City created routine called supersets. This type of training is designed to shape lean, balanced muscles, and make them less prone to injury.
- You’ll need a set of 5- to 8- pound dumbbells, an exercise mat, and a couch or chair.
- Do the exercises 3 times a week, on nonconsecutive days.
- Each move has three variations. Start with the main move. If it’s too advanced, downgrade to the easier mode. If it’s too easy, upgrade to difficult mode.
Lying reverse curl
Lie with your knees bent and your feet flat on the ground. Hold a dumbbell in each hand, your palms in, and your upper arms at your sides. Keep you elbows at a 90 degree angle, slightly off the floor, with your hands towards the ceiling. Straighten your elbows without moving your upper arms. Lower the weights down (almost touching the floor). Lift back up to start. Do 8-10 reps
Easy mode: To make this move simpler, rest your elbows on the floor or use lighter dumbbells.
Difficult mode: Lower your weights very slowly; pause for a second before you slowly raise the weights.
Start by doing a "modified plank" position on hands and knees, your body in a straight line from your head to your knees and your hands directly under your shoulders. Bend your elbows back while keeping your arms close to your body, and then lower your chest to the floor. Straighten your arms to lift yourself back up. Do 3-5 reps.
Easy mode: Do knees push ups, with your hands push against a couch, chair, or staircase.
Difficult mode: Do full push-ups on hands and toes with your body in a straight line.
Source: MSN Health