Post Tagged with: "arms"

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Tonight is the big night for supermodels like Alessandra Ambrosio, Doutzen Kroes, and Candice Swanepoel.  They’ll slip into their sexiest lingerie and put on their wings for the 2012 Victoria’s Secret Fashion Show, which will air tonight at 10pm. While the perfectly toned Angels strut down the runway, the rest of us will be left wondering, “How did they get SO fit?!”. Having good genes certainly plays a big role in the body shape of these women, but they do log in long hours and hard work at the gym to stay runway ready year-round.

In anticipation for the fashion show, Victoria’s Secret has released a series of videos on how to “train like an angel”. Taking a few notes from these workout videos, we’ve rounded up the best exercises for your legs, arms, and abs. Incorporate these simple moves into your next workout and you’ll be ready to rock your own runway, angel wings and all!

And if you need music to get you pumped, we have the OFFICIAL Victoria’s Secret party mix just for you!

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Hello my fellow brides-to-be! The one-year countdown until my wedding has begun! Each month, for the next twelve months, I will post a new Wedding Workout to help you get ready for your big day, too! (Even if you’re not planning to walk down the aisle anytime soon, you can still enjoy these workouts!)

Wedding Workout #1 will be targeting our arms. Whether we want to wave our hands in the air all night without worrying about that pesky arm jiggle or we want to be able to toss that bouquet the length of a football field, let’s get those arms ready and picture-perfect!

Workout Outline:

• Complete this set of exercises 2-3 times.
• Rest only for 60 seconds between sets.
• For best results, complete this workout 3 times a week on non-consecutive days.

1. Warm-Up Lift your arms out to your sides at shoulder height. Point your fingertips upwards so your wrists are flexed and make small forward moving circles with your arms for 30 seconds. Pause and reverse the direction of your circles for an additional 30 seconds. Repeat both directions.

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2. Hammer Curl into Shoulder Press Start with your feet hip width apart, a dumbbell in each hand, and palms facing in. Curl the dumbbells up to your shoulders and then continue the motion by pressing the dumbbells straight up over your head. Slowly reverse to start. Do 12-15 repetitions.

For an added challenge, pick one foot up slightly off the floor and alternate when you are half way through your repetitions.

Today, it seems everyone’s talking about sculpting their arms. The triceps in the back of the arms, the biceps in the front of the arms, and the deltoids (shoulders) all play a significant role in arm definition. Today’s routine will focus on biceps.

This two part-muscle group is made up of a long and short head. The brachialis muscle plays a significant role in defining and “carving” out bicep definition. Many of my clients seek to define this area of the upper arm but are also afraid of looking “bulky.” I usually advise women to stay light with the weights. Weights of 5-8 lb. should be plenty if you are using dumbbells. Current research has shown that increased protein synthesis (muscle sculpting) occurs when one uses a higher rep range to fatigue, such as 15-25 repetitions, 3-4 sets. Beginners should build up to this; don’t risk injury!

Perhaps one the most frequent requests I hear from clients at Lucille Roberts is, “I want to tone my arms!” When I ask further exactly what they mean—definition, sculpting, toning, or increasing size—I always hear an answer that tells me that the client wants to see cuts and definition. This requires working hard on one’s deltoids (shoulders), the triangularly-shaped muscles which encompass almost the entire upper half of the arms. You cannot sculpt your arms without properly working your shoulders! So, let’s get started.

The lateral delt (or middle delt) cuts right into the side of the upper arm and helps bring out tricep and bicep definition. I like to work this part of the arm and shoulders unilaterally (one side at a time) because many women have an uneven amount of strength between the two sides. This can be balanced and allows us to maintain perfect form and execution of the exercises. When you see those spectacular cuts throughout the entire upper arm, you will know the effort was worth it!