Scarecrow Arm Circles
January 4, 2012 by staff
Scarecrow Arm Circles, If flabby arms keep you in long sleeves even in the middle of July, it is time to take some action. First, arm yourself with the facts. Lifting weights, using resistance bands or doing hundreds of arm circles, is beneficial for improving strength and muscle tone. However, in order to reduce the bat wing effect, you have to burn fat with some form of cardio-intensive exercise, like power walking, spin class, step aerobics or swimming. Combine four to five days of 30 to 60 minutes of aerobic exercise with targeted strength training and you can once again enjoy your right to “bare arms.”
Stability Ball Spider Push-Ups
Push-ups are an effective exercise for toning your upper arms and chest muscles. Spider push-ups utilize a wider arm stance for more emphasis on the upper arm muscles. Using a stability ball allows you to totally isolate your upper body while you support your back. Lie on a stability ball on your stomach with your hands on the floor in front of you. Walk your body forward until the ball is resting just under your hip bones and thighs. Open your arms out wide so that your forearms are a little wider than your elbows. Keep your head in line with your spine. Slowly bend your elbows and lower your chest to the floor. Exhale and push the floor away and return to the starting position. Perform your push-ups to exhaustion. Rest for one minute and repeat for two to three more sets.
Anti-Flab Triceps Dips
Triceps dips can be done using a hearth, bottom stair, bench or chair. For an additional challenge, place one heavy dumbbell across your lap. This exercise isolates mainly your triceps but will also strengthen and tone other muscles in the upper body. Sit on the bench with your hands placed shoulder width apart, fingers facing forward. Walk your feet out as far as possible until you are resting on your heels. Lift your butt off of the bench with your arms extended straight. Slowly lower your body towards the floor by bending your elbows. Once you reach the bottom of the movement, your arms will be in a 90-degree angle. Exhale and return to start position by using the power of your triceps to lift the body. Lower and lift 10 to 12 repetitions, rest for 30 seconds and try another set. Keep your abs contracted throughout the movement and try not to let the shoulders roll forward.
Overhead Triceps Extensions
Overhead extensions are a great exercise to add to your anti-bat wing routine. This exercise effectively targets your triceps as well as secondary muscles in the shoulders. Stand with your feet hip-width apart. Tuck your abdominals in to support your lower back. Place one dumbbell in both hands so that the bell part is resting flat on your open palms. Raise your arms above your head so that your elbows are facing forward. Slowly bend your elbows lowering the dumbbell until you forearm is in a perfect 90-degree angle to your upper arm. Pause and then exhale as you raise the weight back to the extended arm position. Perform 8 to 12 repetitions for two to three sets.
Circles and Scarecrows
For basic arm circles, stand tall with legs hip distance apart. Raise both arms straight out to your sides until they are shoulder high. Flex your fingers back towards your forearms as if you were trying to push open two doors with your palms. Slowly trace softball size circles in the air using your whole arm. Perform 20 to 30 circles clockwise and then repeat 20 to 30 going counter-clockwise. Rest for 30 to 60 seconds. For scarecrow arm exercises, start with both arms straight out to your sides as in arm circles. Keeping your arms lined up with your shoulders, bend your right elbow into a 90-degree angle with so that your palm is facing forward and fingers are pointing up to the ceiling. Bend your left elbow into a 90-degree so that your palm is facing behind you and your fingers are facing the floor. Slowly change the arms to the opposite position. Pause each time at the 90-degree angle scarecrow pose. Perform 20 repetitions.
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