Minutes to Fitness: Arms
N E W Y O R K, Jan. 8 -- Good Morning America's "Minutes to Fitness" series can help the busiest guys and girls get in shape in just 10 minutes day.
On day two of our series, professional trainer Jim Karas, author of The Business Plan for the Body,explains how you can get great arms using two toning exercises for the triceps and biceps muscles each day.
Karas said the concept of toned arms is misunderstood. "What you want to do is burn the body fat surrounding that area and then build and develop the muscle underneath," he said on Good Morning America. Karas said it takes both diet and exercise to get lean, toned arms. The muscles can't be seen when they are covered with too much fat.
When doing the exercises below, make sure you are comfortable and that you keep your abdominal muscles tucked and your shoulders back.
1. Bicep Curl: The first exercise is a bicep curl using a SPRI tube, (like big rubber-bands) with handles. Stand, with both feet, on the middle of the band. Put your hands in the handles and pull up, doing a slow do a bicep curl.Do 12 to 15 repetitions.
Karas said the following moves will help get the arms in shape. "These exercises — strength and resistance exercises — will help boost your metabolism 24 hours a day, 7 days a week," Karas said. "Couple that with reduced calories in eating, and you will have the arms of your dreams."
2. Tricep Extension: The second is a triceps extension. Lying on your back, hold 5 to 10-pound hand weights in each hand and straighten your arms up over your head. Then bring the weights dwn slowly alongside your ears. Do 10 to 15 repetitions.
On Wednesday, Good Morning America continues its fitness series, with exercises that will tone up your legs in just 10 minutes a day. For your weekly workout, Karas suggests starting with our day one exercises for abs. On day two, do arms and on day three, move onto legs. Then go back to abs and continue to follow this routine, for 10 minutes each day, in order to see results.
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