So this article on Squidoo has tips, info, and even a video! You’ll have to click HERE for the full post.
This is for every woman who looks at their arms in the mirror and just sees flabby, jiggly, and saggy arms. Just a few minutes out of your day doing flabby arms exercises will make a huge difference.
There are many flabby arm exercises that you can do, but I am going to concentrate on one in particular which I am finding effective to creating beautifully toned and defined arms – the BICEP CURL. You don’t need to go to an expensive gym to do this exercise. The beauty of it is that you can do it in your home or back yard.
There are many ways to do the bicep curl and the one given below is the one that I do personally. However, I have given some variations that you can also try.
What Is The Bicep Muscle?
In human anatomy, the biceps brachii, or simply biceps in common parlance, is, as the name implies, a two-headed muscle located on the upper arm. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. While the biceps crosses both the shoulder and elbow joints, its main function is at the latter where it flexes the elbow and supinates the forearm. Both these movements are used when opening a bottle with a corkscrew: first biceps unscrews the cork (supination), then it pulls the cork out (flexion).
The Sitting Bicep Curl
To get ready all you need is:
* a stool or chair
* a pair of dumbells or filled bottles of water
Getting Set to start
* Sit on the stool or chair with your back straight and feel placed on the floor approx a foot width apart.
* Take a dumbell or water bottle in each hand and let the weights hang down by your side.
* Tuck your elbows into your side and your palms facing forward.
* Make sure that your elbows stay tucked into your side at all times and not move away.
* Make sure that you do not slouch but keep your spine erect and upper body still.
* Do not lean backwards or forwards.
* The only thing that should move are your lower arms.
* Keep focused on the muscles of your upper arm and lower arm as they do the work.
* Breathe in a relaxed way throughout the exercise. Do not hold your breath.
Ready to Go
* Slowly start bending your elbows to life the dumbells towards your shoulders. You can do this on a slow count of three. Allow your wrists to curl inwards as if touching your shoulders.
* Pause in this position for a count of three, squeezing the muscles of your upper arm and forearms.
* Release and lower your arms on a slow count of three, uncurling your wrists and bringing your arms down to your sides.
* Pause for a breath or two and continue lifting.
* Continue the lifting and lowering of the dumbells until you cannot lift smoothly lift them any longer.
Bicep Curl Variation
Single-Arm Bicep Curl
* Sit on the edge of a stool or chair with feet firmly on the floor
* Hold the dumbbell in your right hand, lean forward from your hips, keeping your spine straight.
* Rest your elbow on the inside of your right thigh with your arm hanging down between your thighs.
* Place your left hand on your left knee to stabilize yourself.
* Slowly lift the dumbbell by bending at your elbow.
* Then slowly lower your arm back down. Do not lock your elbow but keep slightly bent.
* Do equal amounts of repetitions on the other arm.