When it comes to our arms, most of us tend to focus on single-joint exercises, like bicep curls, which primarily work one muscle. The trick actually lies in recruiting more muscle groups to work your upper body, this way you will burn more calories and shed arm fat faster.
For many of us our arms are our Achilles heels. Allocate some time into your daily to do list to focus on them, and your arms, shoulders and upper back will reap the rewards well into summer!
Adventure Boot Camp’s MD, Danica Bloomberg, gives us some helpful tips on how to get your arms toned and tight for summer.
1 Standing V raise
Hold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in. With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor. Hold for one second, then return to the starting position. Do 12 to 15 reps.
2 Shoulder press
Holding a pair of dumbbells just above your shoulders, palms facing forwards, stand with your feet shoulder-width apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.
3 Airplane Extension
Lie facedown and extend your arms out at shoulder level with your palms facing the floor. Pull your shoulder blades together and lift your arms, legs, and chest off the floor. Holding that position, bring your arms forward, reaching past your head. Hold for one count, then move them back. Lower yourself to the floor. That’s one rep. Do 10 to 15.
If you’re not too keen to do it on your lonesome, visit www.AdventureBootCamp.co.za and sign up to a camp near you.