{"id":272,"date":"2014-02-19T12:01:20","date_gmt":"2014-02-19T18:01:20","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=272"},"modified":"2015-07-17T12:58:58","modified_gmt":"2015-07-17T17:58:58","slug":"ready-armed","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/ready-armed","title":{"rendered":"Ready and Armed"},"content":{"rendered":"

\"Ready<\/a><\/p>\n

6 Moves For The Arms You\u2019ve Always Wanted<\/strong><\/h2>\n

Sick of sweating it out in long-sleeved dresses and bulky jackets when everyone else is going sleeveless? We don\u2019t blame you. And with most of the country\u2019s fitness emphasis on the belly, butt, and thighs, it\u2019s no wonder we often forget about the part of our bodies that reveal themselves after a long winter first: our arms.
\nHere\u2019s the good news: you don\u2019t need to be a gym rat, or even in moderately good shape to embark on an arm toning regimen. In fact, your arms are a great place to start putting your New Year\u2019s resolutions in place. Here are the top 6 moves to get you on your way to sculpted, sexy arms. Just try <\/i>to keep the tank tops in your closet until spring.<\/p>\n

\"Dumbbell<\/a>
\nDumbbell Curl<\/strong><\/h3>\n

This fundamental move is the gold standard for a reason. The dumbbell curve activates the entire bicep muscle, along with part of the shoulder and forearm. Start you\u2019re your arms at your sides, a dumbbell in each hand, palms facing outward. Curl your arm toward your shoulder, exhaling, and bring your arm back to the start while inhaling.
\nFeeling tired? You can even do it sitting down\u2014just be sure to use a chair or bench with a back that forces you to sit up straight, so as not to arch your back while you lift.<\/p>\n

Watch a video<\/a> on how to do a Dumbbell Curl from Fitness Magazine.<\/p>\n

\"Shoulder<\/a><\/p>\n

Shoulder Press<\/strong><\/h3>\n

If you want to shape enviable upper arms, you\u2019ll need to pay attention to your shoulders. The shoulder press works your shoulders and <\/i>your triceps, or the under part of the arm that\u2019s much of the root of the \u201ctrouble spot.\u201d Start with dumbbells in each hand at your shoulders with palms facing out, elbows at a 90-degree angle. Exhaling, raise the dumbbells over your head until they are about to touch. Bring your hands back to start, inhaling. Make the move even more dynamic by adding in a rear lunge every time you raise the weights over your head.<\/p>\n

Watch a YouTube video<\/a>\u00a0on how to do a Shoulder Press.<\/p>\n

\"Standing<\/a>
\nStanding Dumbbell V Raise<\/strong><\/h3>\n

This move works your shoulders and biceps. Start by standing with feet shoulder width apart, a dumbbell in each hand with palms facing in. With arms straight (but not locked), raise weights in front of you, forming a v shape. Hold for a second, then return to start. Feeling extra motivated? Squat while you lift the weights for a total body burn.<\/p>\n

Watch a YouTube video<\/a> on how to do a Standing Dumbbell V Raise.<\/p>\n

\"Propped<\/a><\/p>\n

Propped-Up Push-Up<\/strong><\/h3>\n

Give your regular push-up a tricep-sculpting boost with this variation: start on your knees with palms on a medium-sized medicine ball. Keeping your hands on the ball, extend your legs behind you so you\u2019re in a push-up position. Inhaling, end your elbows and lower your chest toward the ball. Exhale and push yourself back to the start.<\/p>\n

Watch a YouTube video<\/a> on how to do a Propped-up Push-up.<\/p>\n

\"Chair<\/a><\/h3>\n

\u00a0Chair Dips<\/strong><\/h3>\n

Add these to your workout to target the entire back of your arms, from armpit to wrist. Start by sitting on the edge of a chair with your feet together. Place your hands on either side of you on the seat and bend your elbows 90 degrees, lowering yourself to the floor. Then, while exhaling, straighten your arms and return to start position.<\/p>\n

Watch a video<\/a> from Fitness Magazine on how to do a Chair Dip.<\/p>\n

\"Dumbbell<\/a><\/p>\n

Dumbbell Plank<\/strong><\/h3>\n

With a dumbbell in each hand, get into a comfortable plank position with feet a little wider than your hips. Bend your right arm and raise the dumbbell to your chest, pressing into your left dumbbell for balance. Lower the weight and repeat on the other side. That\u2019s one rep. Want to make it harder? Add a pushup before each curl for a more advanced version of this exercise.<\/p>\n

Watch a YouTube video<\/a> on how to do a Dumbbell Plank.<\/p>\n

\"Ready<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

6 Moves For The Arms You\u2019ve Always Wanted Sick of sweating it out in long-sleeved dresses and bulky jackets when everyone else is going sleeveless? We don\u2019t blame you. And with most of the country\u2019s fitness emphasis on the belly, butt, and thighs, it\u2019s no wonder we often forget about the part of our bodies […]<\/p>\n","protected":false},"author":4,"featured_media":374,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[4],"tags":[],"yoast_head":"\r\nReady And Armed | Arm Exercises<\/title>\r\n<meta name=\"description\" content=\"Six moves for the arms you have always wanted. 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