Get Your Arms in Shape
March 22nd 2011 04:22
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If you think about it, your arms work most of the time. Like when you work at your computer or talk on the phone, your arms work. Each arm is attached to each of your shoulder blades at the upper back corner of the rib cage. Three bones make up the arm. The two bones that work below your elbow are the radius and ulna. The humerus works above the elbow. These bones are skinny at the center of the bone but gradually widen toward the ends, allowing strength to connect to each other. The radius and ulna attach to the wrist bones. Wrist consists of eight small bones that exceptionally move. Whenever you wave your hand or just turn your wrists, you use every bone in you arm.
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Myths follow bodybuilding. Like lifting up a heavy dumbbell and exercising the arms does not give you bulky arms. The truth is, pushing hard and purposeful at 10 to 12 repetitions per set while properly using heavy dumbbells shapes the arms stunningly. Of course, you need to use proper form as you lift the dumbbells, isolating the movement of the muscles. It`s a good discipline to keep your stomach muscles firm in order to support your lower back. When you lift the dumbbells, do so steadily but slowly with absolute control. You must never snap or extend your elbow, always keep the arms bent like a hinge.
The muscles at the back of your upper arm are known as triceps. It`s a pretty nifty muscle that stretches the lower arm outward while it contracts. The triceps work with the biceps, controlling almost every arm movement. In order to tone triceps, extensions need to be applied, eliminating the flabby jingles. You either sit or stand and hold a dumbbell with your hands facing back behind the head. You need to keep the elbows bent at a 90-degree angle. Extend your arms up while contracting the triceps and lower the dumbbell back down. You can even try using band or tube by hooking it up to a chair behind you and perform the same exercise, contract and lower.
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