There are so many things that can affect your health when you will be confronting with the aging. One of the most unfair things is that you will lose your shape and strength muscles. But the good thing is that won`t happen if you are working out and take care of the shape of your body. The additional problem for your body weight is the hormonal disbalance that could bring you some pounds plus.
If you don`t want to get overweight, or in fact, if you want nicely toned muscles you have to try these workouts. The exercises are targetedfor the arm fat, one of the crucial point of your body shaping.
Here are the 7 moves.
1. Wall Push-Ups
Put your hands on the wall, wider than shoulder-width apart. Lean slowly to the wall supporting your body weight with the hands straight Your feet are positioned slightly behind your shoulders. Anytime you are letting your chest closer to the wall you should bend your elbows and engage the abs to help you push yourself backward. Get back to the starting position. Repeat this exercise 12 times.
Grab the dumbbells. Stand up with your feet together. Then, you should lean forward while you are bending your knees. Bend your elbows too, and make a 90-degree angle. Now, extend your arms straight back as far as you could. Slowly pull the weight back to the starting position. Repeat this for 12 times. Excellent exercise for the back of your arms without causing pain in the shoulders and the wrists.
3.Hammer Bicep Curls
Grab two dumbbells. The arms should be by your sides. Stand straight, slowly bend the elbows and bring the dumbbells in front of your chest. Lift up the dumbells and put them down again. Repeat this exercise for 12 times.
This exercise is actually one version of a bicep curl and will help you especially with the toning of the elbows, upper arms, and shoulders.
4.Front Shoulder Raise
Grab the dumbbells and stand straight with your arms by your side. From here, you should lift up the dumbbells in front of you. They should reach the shoulders height. Don`t lean backwards while you are working with the dumbbells. Then, back the dumbbells down to the starting position. Do 12 repetitions. This exercise is good for your neck, especially the upper traps.
5.Prone to Low Cobra
At the starting position, you need to lie face down on a mat. Place the hands under with the palms faced to the floor,slightly wider than your shoulders. Slowly lift your chest off of the floor while and extend your neck forward, lightly. Your chest should be lifted only as high as your body allows without feeling the pain in your lower or upper back. This exercise is actually for strengthening of your shoulders and the lower back. Repeat for 12 times.
This exercise targets the shoulders while also is tightening your abs.You need to lie face down in the plank position and rest on your elbows, which are directly positioned under your shoulders. Engage your abs and push yourself up and down with the help of your forearms. Hold up in that position for 15 seconds. With this exercise, you are tightening your abdominal muscles, too. Do 12 repetitions.
7.Alternating Side Planks
Start in a plank position resting on your bent elbow. Cross your hips and extend the other arm toward the ceiling. Hold up in that position. This exercise is very similar to the ordinary plank position with the difference of the shoulders rotation which happens in this side plank. These movements will shape the shoulders, the obliques and the muscles along the side of your trunk.