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Free weight lifting exercise
The following simple weight lifting exercise is used to firm your upper arms.
From Weight Lifting
for Absolute Beginners
by Jonni Good and Jessie Good
It is intended for non-athletic types (like most of us) who need an easy exercise routine to help us lose weight and regain the tone in our muscles. This weight lifting exercise may be done with a 3-pound dumbbell (you can get them for less than $5) or you can make your own if you want to with two socks stuffed with beans.
Weight lifting exercises help you lose weight, can improve your balance and posture, and have been proven to help prevent, or even reverse bone loss. As with any exercise, weight lifting should be done only if your doctor feels you should.
The Cross-Face Extension
If you’re a woman, you know your upper arms can get a bit flabby as you get older. This exercise is perfect or getting some tone and muscle where many of us really need it.
Lie on the floor with your dumbbell held in one hand, fully raised toward the ceiling. (You may want to turn your face to the side on this one, just in case you’re a bit clumsy – you don’t want to hit yourself in the face with your dumbbell. Of course you’d never do that, but still…)
Bend your arm and lower the dumbbell until it reaches the opposite shoulder. You’ll feel your triceps working while you do this exercise. Now raise your arm again so that it is stretching toward the ceiling.
Do this exercise ten times with your right arm. Then switch and do it ten times with the left arm. Rest for 15 seconds. Repeat the set three times.
You can turn your wrist so that your palm faces your feet, and then do the exercise the same as shown above. You may find that it’s slightly easier to do that way.
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