Bodybuilding Exercise

Exercises for Legs, Hips and glutes

Strength Training

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Shapely Arms and Chest

Many women are found doing great efforts for their flaccid arms, widely known as batwings. They are just due to the accretion of body fats and lack of muscle growth. Simply by including three essential factors in your routine, you can easily have the beautiful shapely arms. They are: quality nutrition, resistance training and cardiovascular activities. You are required to eat right for losing the excess body fats which entails keeping away from the junk or fast foods and incorporate more whole natural foods. Eating the small yet balanced meal at an interval of three hours works better in maintaining the blood sugar levels and restrain hunger.

Resistance training helps shaping the arms through building the muscles and generating necessary curvatures for its shape. Weight training would not develop huge and bulky arms which the females are generally frightened of. Since the muscles are believed to occupy lesser space as compared to the fats, the more muscles are added the leaner the arms would appear. However, for working the back of your arms i.e. triceps, better try out the following: Overhead extension: stand up or just sit on the chair holding the barbell or dumbbell over your head, keep the elbows close to the head, lower the weight behind your head in the gradual and uniform manner. Once the weight has been lowered to the best possible position, bring it back to the starting position, constricting the triceps at the top of the exercise and repeat the movements.

Triceps extension in lying position: lie down on the back on a flat bench holding the barbell extended out in your front direction. Gradually and uniformly lower the weight just past your forehead by keeping the elbows close to the head. Once the weight has been lowered to the best possible place, bring it back to the starting position by constricting the triceps at the top of the exercise and repeat the movements. Bench dips: place the palms on the bench or chair behind, extend the feet out in the front position, your toes up and knees bent position, keep the elbows firm and close to the body. Now lower the body down as far as possible in the controlled and uniform manner. Once you have taken the farthest position, try to lift the body back to normal position by constricting the triceps at the top of the exercise, and repeat the movements.

For working the biceps or the front of the arms: hold the barbell in your front positioning the palms face upward. Now curl the bar up toward the chest area in the gradual yet firmer style, constrict the biceps and release, and repeat these movements. In the other move, hold the dumbbell in each hand keeping the palms facing the body. Curl each dumbbell one by one and rotate your wrist bringing it to face your shoulders when the curl is in the constricted condition, them gradually yet firmly release and repeat the movements.

Cardio is considered as the back up method for losing the body fat. Cardio is usually practiced for burning out excess calories and stored body fats. However, it should not be used as the main factor for losing weight. Maintain the balance of nutrition and cardio in the program for keeping the body fit and strong by all means.