Exercising the arm can be done in sets, exercising the upper arms and exercising the forearms. The upper arms include the biceps and the triceps and are exercised more vigorously than the forearm, as the forearm is usually worked out on its own. Try out these simple arm exercises.
Sample Arm Exercises
-Pull-ups
-Push-ups: Concentrates on building strength for the entire upper body. Keep your arms straight and elbows a little bent, allow your knees and hands to touch the ground. Lower your body to the ground level until you remain four to five inches above the ground. Then pull yourself up. Repeat ten times.
-Dumbbells curl: Stand with the dumbbells in your hand, hold your arms straight down and let the palms face you. Hold your elbow in a locked position and curl the dumbbell towards your shoulder, now lower the dumbbell and repeat.
-Triceps crusher: Lie flat on the floor and hold a light weight dumbbell, stretch your hands at shoulder width and spread out the palms. Bend your elbows to a right angle and lower the weight towards your head. Compress your triceps and repeat, for changing hands hold the palms facing each other.
-Triceps dip: Sit on an exercise ball or bench; hold your hands close to your hip. Move your hips towards the front and bend your elbows to less than ninety degrees. Pull yourself up without locking the elbows. Repeat ten times.
-Lateral shoulders raise: Sit straight on a chair, hold a dumbbell in each hand and leave your hands down by your sides. Lift your arms upwards and stretch it outwards to the side, lift your arms up to your shoulders. Get back to normal position, relax and repeat.
-Triceps extension: Spread your feet apart and hold weights in each hand; raise your arms above your head. Lower your arms behind your head, as much as you can, get back to normal position, relax and repeat.
-Hammer curl: Hold dumbbell in each of your hands, let the weights face outwards; allow your arms to form a right angle. Hold your elbows close to your body and slowly curl the weight up to your shoulder. Lower the weights and repeat.
Making a commitment to an ongoing fitness program is one of the best things you can do for your body, both inside and out. According to the Mayo Clinic, regular aerobic exercise can lower your risk of of a number of medical conditions including heart disease. Regular physical activity can improve your odds of living a longer, healthier life.
A person who doesn't exercise regularly is more likely to suffer from cardiovascular disease. The American Heart Association says very few Americans are getting enough exercise to reap any health benefits. The American Cancer Society says being overweight or obese is associated with developing certain cancers including breast, kidney and colon cancers. A moderate amount of exercise may also lower the risk of diabetes in people who have a family history of the condition or are otherwise prone to the disease.
Benefits
Physical fitness that is achieved and maintained through regular exercise strengthens the heart, and helps lower blood pressure and LDL "bad" cholesterol while raising HDL "good" cholesterol. These benefits help lower your risk of heart attack and stroke.
Aerobic Exercise
You don't have to become a marathon runner or heavyweight body builder to obtain physical fitness. Walking at a moderate pace for 30 minutes most days of the week can improve your fitness level. Other popular aerobic activities include jogging, swimming and bicycling.
Strength Training & Stretching
A well-rounded fitness program should also include strength training and stretching. Lifting weights a few times per week can help you tone your muscles, reduce body fat and more efficiently burn calories. Stretching your body can improve your posture, flexibility and circulation. It can also be a great stress reducer.
Outlook
Regular physical activity can help you lose weight while gaining muscle strength and flexibility. In addition to the many health benefits that are associated with physical fitness, being in shape can also lift your mood, alleviate stress and anxiety and improve the overall quality of your life.
