View Full Version : toning and weights
ok im about to start toning my arms....i want them to look buff:D ... but feminine... im only using 1.5kg weights, know any great moves to help me.... and how many reps too.....:thumbsup:
Dips are good for toning arms and you can do them on the edge of your bed or dining chair...
also high reps are good for toning so when using weights, do around 12-15 reps...
i found the best way is to put the weights on the floor and lay down in front of telly :D
Reps and weight depends on you and your strength. The norm can be anywhere from 3 sets of either 10 - 15 reps in general.
Its hard to explain what to do as technique is quite important to target the muscle properly or all your effort will be for nothing. I know in a previous post you said there are no gyms around you, do you know if there are any private personal trainers around? They wont actually cost that much and you can just hire one ever 6 weeks to do you up a program of weight exercises to do, that way you can learn the tecnique and be recommended the right ones to best suit your body and your goals.
If that all fails I have attached some web links that I have bookmarked that might help determine the right ones for your target point:
(the first link is particularly good)
I do all mine on a fit ball to support my back, and always make sure you brace your abs (belly button to spine) to protect and strengthen your back. I use a dvd to guide me and motivate me.
thanks ladies, i have some magazines with stuff in it, so i tried, bicep curls, tricep extensions and some arm thing..just lifting them up to the side... might have to give the up right row a try too....
Can you get some larger weights? The heavier the weight,the faster the results - the more muscle you will build. Also, it would be good to gradually increase your workload - you need to continuosly be "upping" what you do to see results...so, each time you do it, try and do a little more.
These weights will be good to start with though, but with ligt weights you need high reps.
2-3 x sets of 15-20 for each of these exercises
Front raises - arms straight infront of you....keeping arms straight , lift the weights to chest height and lower.
Side raises - the ones you are already doing.
Bent over row - bend your knees a little and tilt forward from the hips, make sure your abs are braced (lift your belly button up.) STart with the weights out in front of you then bend your arms and pull them back - squeezing your shoulder blades together. I will try andfind a link to a pic for you.
Tricep dips on a chair/bed/bench - keep you backside close to the bench and bend your elbows to lower and lift ypur body, the focus should be o n using the back of the arms. The better you are at it, the further away you should move yor feet. Keep you butt in close all the time though.
One arm chest press. Lyuing down on a bench or something (a fitball, like Kiah said, if you have one ) Start with a weight in one hand straight above your chest and, bending your arm, open outwards (so the weight makes a 1/4 circle)....stop when you get to body level and push back up. Doing one arm at a time mea ns you have to use your abs to stabiise which is a great thing:D
Also, good ole pushups are one of the best exercises you can do...they dont only work your arms but your shouldres, back and your abs too:)
The stronger you get and increase your weight (not your bodyweight lol) the less reps you should do:)
thanks katie, i can get bigger weights, i just wanted to start out a little easier at first, i havent done any thing for awhile:D
i'll give them all a go...
Wonderful, yep, you'll probably find that you want to increase them on most of the exercises quite quickly. At first, you can make exercises harder by doind them slower, or, up quick, down slow. The key isto challenge your muscles a little more each time you do it.....oh, and another thing, dont do weights everyday:no: They need recovery and repair time to get max. results:thumbsup:
You can work your abs everyday though:)
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