Cut arms are a great look for summer by the beach or after a hard workout.If you want to get cut arms, you need to do an arm routine at least two to three times a week with weights.While it is not possible to lose weight only one targeted area of your body, doing these exercises will help strengthen and define your arm muscles when integrated into an existing full body workout routine.
Step 1: Start with bicep curls.
When your bicep muscles become more defined, they create a curve just above your elbow.Use free weights that are comfortable for you to hold in each hand and provide just enough weight to be challenging but not impossible to lift.Bicep curls can be done on a bench or standing on the ground.Stand with your legs shoulder distance apart and a dumbbell in each hand on either side of your body.The dumbbell should be in a horizontal position.Raise the dumbbells until they reach the height of your shoulder.As you lower them back down, breathe in.Lift the weights without jerking your upper body.You want your movements to be fluid and smooth, with a full contraction as you move your arm up and down.For three to four sets of 12 reps, repeat these movements.
Step 2: You can practice bicep curls.
This exercise will help you target your bicep muscles.The exercises can be done standing or seated.If you do the seated version, sit on the end of a work out bench and keep your abdominal muscles tight as you raise and lower the dumbbell.With your palms facing each other, hold one dumbbell in each hand.The dumbbells should be on either side of your body at shoulder height if you breathe out and raise them.The dumbbell should be in your hands.As you slowly lower them down, breathe in.For three to four sets of 12 reps, repeat these movements.
Step 3: You can try hammer curls.
If you increase the reps over time, these exercises can be challenging.Start in a standing position.With your palms facing your body, hold one dumbbell in each hand.Curl your forearms towards your body.The dumbbell should be in your hand.Keep your arms straight.Lower them back down.For three to four sets of 12 reps, repeat these movements.
Step 4: Do seated dumbbell curls.
The best place to do these exercises is in a seated position.You should sit at one end of the bench with your legs shoulder width apart.Put a dumbbell in your hand and extend your elbow against your inner thigh.If you want to raise and lower the dumbbell against your inner thigh, you should have enough room between your legs.Lift the dumbbell until it reaches shoulder height.As you exhale, extend your arm back to the starting position.For three to four reps, repeat this movement six times on each arm.
Step 5: Work on bicep curls.
Access to an arm pad that you can raise and lower according to your height is required to do these exercises.The supination grip is where your palms are facing up.Put your upper arms against the arm pad so that your palms are facing up.When you exhale and raise one dumbbell, you should be able to see your forearm parallel to the floor.You can repeat these movements with your other arm.For three to four sets, alternate on each arm six times.
Step 6: Do tricep extensions.
If you want to strengthen your triceps, lie down and do extensions with a dumbbell.You can target your tricep muscles in a comfortable and stable position with this.To do this exercise, you will need access to an exercise bench.Lie on your back on a bench with your legs on either side.If you hold one dumbbell with both hands, it will be over your chest.Take a deep breath and lower the dumbbell towards your forehead.As you exhale, make sure your arms are in the starting position.For three to four reps, repeat these movements 12 times.
Step 7: Try tricep dips.
Tricep dips can be done on an exercise bench or sitting in a chair.If you don't have access to free weights, this exercise is ideal.You can sit on the edge of an exercise bench or chair with your legs bent or extended in front of you.On the bench or chair, place your hands on either side of your hips.If you want your hips to be two to three feet from the bench, shift them forward.If you want to do a 90 degree angle with your arms, you have to breathe in and lower your hips down towards the ground.As you raise your hips back to the starting position, pause and breathe out.For three to four reps, repeat these movements 12 times.
Step 8: Practice kick backs.
If you increase your reps over time, this exercise will help define your triceps.You will need an exercise bench.Start by bending your right leg over on the exercise bench.On the side of the bench, keep your left leg straight.You should hold the dumbbell in your left hand.Your torso is almost parallel to the floor if you keep your lower back straight.The dumbbell should be parallel to the floor if your left arm is bent.Lift the weight up and back with your left arm as you exhale.As you return your arm to the starting position, stop and breathe.As you lower the dumbbell, be careful not to jerk your body.For three to four reps, repeat these movements six times on each arm.
Step 9: You should do a workout three times a week.
If you are doing an exercise routine that involves weight lifting or resistance bands, you should allow 48 hours for your body to recover.If your muscles have enough time to rest, you should do your arm workout on Mondays, Wednesdays, and Fridays.The arm muscles are a small group and can be easily injured if they are over worked.Give your muscles time to recover between sets and workouts to prevent injuries.You can integrate your workout routine into your work schedule if you stick to the same three days schedule every week.
Step 10: You can vary your workouts.
When you do the same routine each time, your muscles don't grow as fast.If you want to avoid this, challenge your muscles with different exercises on different days.If you want to vary your exercises from day to day or week to week, you should create a schedule of exercises where you do different arm exercises each week.
Step 11: Use weights or resistance bands.
Before you start doing arm exercises, you should buy free weights that are challenging enough for your level of fitness.If you are looking for a more portable and convenient training tool, you can use resistance bands instead of free weights.If you've never used free weights before, you might want to ask the assistant at the gym how to lift weights properly.You will be doing at least three to five sets of each exercise.You should look for an amount of weight that you are able to lift at least 10 times.After you have done your last rep, you should experience muscle failure.The more you lift weights, the more familiar you will become.Depending on your current fitness level, you may begin with lighter weights so you can build muscle strength over time.
Step 12: Every exercise should be done with full contraction.
To maximize your workouts, complete a full contraction for every exercise.A complete stretch at the bottom of the movement is required.You should move from the beginning of the exercise to the end with a complete range of motion.It can be helpful to practice these arm exercises in a mirror so you can see your form and make sure you always complete a full contraction for each movement.If you want to keep your muscles active and prevent them from contracting, you should try to squeeze or flex your arm muscles between sets.
Step 13: As you work out, keep a healthy diet.
Maintaining a healthy diet, before, after, and between workouts is a big part of building muscle.It is important that you eat properly after your work out to maximize your muscle definition and help your body replenish itself after a workout.You should plan your meals around your daily calories intake and make post-workout meals that are high in vitamins and minerals.Avoid foods high in trans fat and empty calories after a workout as these will not help your body recover and can reduce your ability to stay healthy, fit, and toned.If you want to build muscle, you should eat a diet that encourages your body to work out.Most people only need to take in 0.37g per pound in bodyweight, athletes and the like would be having around 0.7, so your diet should consist of 46 grams for women and 56 for men.Focus on eating complete proteins, instead of incomplete ones, like animal products and vegetarian sources like beans, soy, quinoa, and chia seeds.Brown rice, rolled oats, sweet potatoes, and whole rye bread should be included in your diet.Olive oil should not be cooked with but rather used as a salad dressing, as exposing it to high temperatures changes it's structure and turns it into a bad type of fat, and you should consume plenty of fiber.