We all like to think that our arms won't lose their shape unfortunately they do.
In most cases it is women who loses their shapely arms quicker than men, not because they don’t work as hard - far from it. I think females work a lot harder than men but because of their make up, their muscle tone goes if specific exercises are not done to keep that tight feeling and shape of the upper arm.
Over the next two weeks we will work on those weaknesses and try to get back the tightness without exercising any undue strain.
This week’s exercise is the biceps curl
1.Sit or stand, (if you stand make sure that both feet are shoulder-width apart, keeping both knees slightly flexed and the back straight for both positions.
2.Close your fists tightly, or if you are holding a weight in each hand (this could be tin of food but make sure both are the same weight or a pair of light dumbells)
3.Elbows tucked into sides, knuckles facing backwards, curl hands upwards to the front of your body at the same time, making sure that the knuckles on both hands are still facing away from your body until you reach shoulder level, pause slightly and lower back to the start position.
4.Repeat this movement 15 times and rest for 10 seconds. Now repeat the exercise twice, making a total of 45 repetitions.
Try and do this at least three times a week to keep the muscles toned, you won't get big muscles by doing this exercise just a tighter feeling and a better looking muscle.
Follow the photographs to get the body positions correct.
Next week we will be working on the back of the arm. This is a little bit harder because the muscle is bigger but used a lot less than the bicep by women.
Whenever you exercise, listen to your body. Don’t push too hard or your exercise routine will not achieve what you are aiming for and might be put off exercising completely. Here's to tight arms by the end of October 2003. Remember, there is no easy way but let time take it's course and all the hard work will be worth it.