w uild Firm, sexy rms
Wnt toned, strong rms tht crown you pushup queen t oot cmp? Wnt to rock tnk top? These four moves re wht you need. Achieve Totl Arm Envy Mny women zero in on the show-off muscles, such s their iceps nd triceps, ut you hve to work the muscles in your chest, ck, nd shoulders s well. Sounds like lot to squeeze into one swet session, ut you cn do it efficiently y using supersets (two moves done ck-to-ck without rest). This workout, creted y Ntlie Rdo, personl triner in New York City, pirs pushing nd pulling exercises to mke it even more effective: This increses intensity nd clorie urn, she sys. Plus ech move engges your core, so you ll lso sculpt your s. Strting with the first superset (1A nd 1B), do 8 to 15 reps of ech exercise without resting in etween exercises. Rest 30 to 60 seconds fter the first set, if needed, then repet for totl of 3 sets. Immeditely move on to the second superset (2A nd 2B) nd repet the ove pttern. Use light weights (5 to 8 l) until you re comfortle with the movements. You should feel the urn without losing form. 2
1 Plnkup Plce your forerms on the floor, elows under your shoulders, nd extend your legs ehind you (). Keeping your ck flt, strighten your right rm nd plce your plm flt on the floor, directly under your shoulder, then repet with your left rm so you re in pushup position (). Reverse the movement, lowering ck onto your right forerm nd then onto your left, to return to the strt. Tht s 1 rep. Repet, rising onto your left hnd first; continue lternting. Good News Here s something you ll love to lern: Your shoulders nd upper ck tend to crry less ft thn the rest of your ody, so the right rm exercises cn give this re nerly instnt mkeover. 1B Como Shoulder Rise Hold pir of dumells t your sides with your right plm fcing your ody nd your left plm fcing forwrd (). In one motion, rise your left rm to the side nd your right rm stright in front of you, until oth re in line with your shoulders (). Puse, then lower ck to the strt. Tht s 1 rep. Switch sides nd repet, then continue lternting. 3
2 Stility Bll Pullover Rest your upper ck on stility ll nd hold one end of dumell directly over your chest, rms stright, knees ent 90 degrees, nd feet flt on the floor (). Keeping your rms stright nd core tight, slowly lower the dumell ehind your hed until your upper rms re prllel to the floor (). Puse, then slowly rise the dumell ck to the strting position. Tht s 1 rep. 2B lternting Shoulder Press & Twist Hold dumells t your shoulders, elows ent nd plms fcing ech other (). Rotte your torso to the left s you press the dumell in your right hnd t slight ngle over your hed (). Reverse to return to the strt, then repet on the opposite side. Tht s 1 rep. 4
No Weights? No Worries This ody-weight sequence of exercises focuses on the rms nd shoulders ut lso includes core nd leg moves for strength nd support. Pushup: Get into pushup position. Slowly lower your ody towrd the floor, then press up until your rms re fully extended. Keep your hed ligned with your spine, nd don t llow your lower ck to sg or your hips to hike up. Do 8 to 12 reps. Downwrd-Fcing Dog: From pushup position with your rms nd legs fully extended (wrists directly under shoulders), contrct your core nd dominl muscles. Slowly exhle nd shift your weight ckwrd y pushing your hips up nd ck until your ody forms n inverted V, llowing your hed to hng loosely etween your shoulders. Keep your rms nd legs extended nd mintin neutrl (flt spine). Hold for 1 to 2 minutes. Side Plnk: Lie on your left side with your legs extended, your left elow directly under your right shoulder, nd your right plm resting on your right hip. Stck your right foot on top of your left. As you exhle, gently contrct your s nd lift your hips nd knees off the floor, keeping the side of your left food nd your left forerm nd elow in contct with the floor. Hold for 15 to 30 seconds. Switch sides nd repet. Opposite-Lim Rise: Lie on your stomch with your rms extended overhed, plms fcing ech other, nd your hed nd neck in line with your spine. As you exhle, contrct your s to stilize your torso nd slowly rise one leg nd the opposite rm few inches off the floor. Hold this position riefly efore returning to the strting position. Alternte sides with ech rep. Do 8 to 12 reps. Plnkup with Arm Rise: Strting in the plnk position, lower onto your forerms, keeping your elows under your shoulders. Keep your s tight nd your ck stright. Hold for 5 seconds, then extend your left rm stright out in front of you. Lower your left rm ck down to the forerm plnk position nd repet with your right rm. Tht s 1 rep. Do 8 to 12 reps. 5
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