How to Define Your Arm Muscles
You can achieve more defined arm muscles by following a regimen that includes weight lifting and aerobics. Follow these steps.
Instructions
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Get Defined Arm Muscles
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Reduce body fat to get defined arm muscles. The lower the body fat, the more your muscle definition will show. Body fat can be lowered with low-impact aerobic exercise performed three to four times per week.
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Know that there are two schools of thought when building muscle. The first is to perform fewer reps with a heavier weight. The other is to do more reps with a lighter weight. The heavier weight will bulk up muscle, the lighter weight will tone it. If you're new to weight training, start with the lighter weight and do more repetitions.
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Shape the front of your arms with a standing biceps curl. Stand with a 3 to 5 pound dumbbell in each hand, palm facing away from you. Bend arms at the elbows, careful not to lift the elbows. Repeat 10 to 15 times for two sets.
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Shape the back of your arms with a triceps kickback. Holding a light dumbbell in one hand, place your opposite knee on a bench and bend forward at the waist. Keeping your neck and head in one straight line with your back, lift your elbow to your side, then straighten your forearm behind you so that it is parallel with the ground. Keep you upper arm still. Repeat 10 to 15 times for two sets. Check photos on WebMD for this and other exercises (see Resources below).
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5
Shape your arms with dips. Sit on the edge of an aerobics step, park bench or low wall, with your hands on either side of you. Extend your legs in front of you--the farther you extend them, the harder your muscles will work. Lift yourself off the step and dip, bending your arms at the elbow until your upper arms are parallel with the ground. Do two sets of 15 reps to start.
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Tips & Warnings
Increase the weight of your dumbbell and the number of reps if you're not feeling a "burn."
Give your arms, shoulders and wrists a good stretch when you've completed your arm exercises.
