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Arm Exercise - The Effective Process.

By: Stan

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Arm exercise like any other exercise requires mild stretching, strength training and the final stretching which serves as a cooling down process, so for an effective arm exercise it is expedient that you understand how to do it properly.

The Stretching Process:

A few minutes of mild stretching causes a good blood flow to the muscles, tendons and ligaments getting them fully ready for the arm exercise and the risk of injury is reduced as well. Gently stretch one of the arms above your head for a period of about 10 seconds and then release it, repeat with the second arm - this can be done while in a sitting or standing position. Do the stretching again with both arms above the head. Next, hold your left hand with your right hand at a point above the elbow and draw the left arm gently to the right side and hold it in that position for about 10 seconds and repeat this by holding the right hand with the left hand, stretching and holding it for about 10 seconds towards the left side. Now you are ready for the real arm exercise.

The Strength Training Process:

This is the second stage in your arm exercise. For those whose goal is to build muscles, heavy lifting is necessary, with few reps. for those in arm toning group, light weights with higher number of reps are required. Based on this, there is need for dumbbells and barbells for a start. We can get these in variety of weights, from one pound, 2 pounds, 3 pounds, and even to 10 pounds and above.

With your dumbbells, you can start your strength training by doing dumbbell curl. This is a very effective arm exercise and it is very good for our biceps and fore-arms. It can be done while in a sitting or standing position. Take a dumbbell in each of your hands and keep your back straight while standing or sitting, your arms should be kept down and by your sides. Then, move only your fore-arms with your palms facing upwards and lift the dumbbells to shoulder level. Hold it at this position for a while for maximum peak contraction of the biceps and release slowly back to the starting position. 8 repetitions of this is good for a start, then, progress gradually to 16 reps. you can increase the weight when you notice that you can do 16 reps without much problem. Try other dumbbell and barbell exercises for maximum arm exercise result.

For those that do not have weights for arm exercise presently, push-ups are good. Its target is the triceps and other muscles in the body. With your arms straight and hands touching the ground, your legs off the ground and being supported by the toes, lower yourself to the ground with your chest at a distance of about 4-5inches from the ground. Then raise yourself back to your starting position. 10 reps of this are good for a start, then progress gradually as your strength can carry you for an effective arm exercise.

The Cooling Down Process:

cooling down exercise is good for arm exercise as it gives the muscles a chance to relax. Many people try to avoid this, but it is good for muscle relaxation after arm exercise. 5 minutes of light stretching is recommended.

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