What Are Some Good Exercises For Arms And Back?
I am 17 years old, 125 pounds, and I am trying to get down to 110 I run every morning, and I am starting at a gym this week. The main problems are my back and arms. I have back rolls and my arms are flabby. What exercises would you suggest?
Tags: Arms, Back, Exercises, Good, Some, What
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December 11th, 2009 at 1:30 pm
Body Balls.
You know the big ones.
They are so cheap, like around 10 dollars and you can look up videos on youtube so you dont have to buy a tape.
every time I use mine my back feels WONDERFUL afterwards.
December 11th, 2009 at 7:55 pm
It is true that you cannot target weight loss for specific areas of the body but you can target areas for muscle growth and by targeting your arms you will help the flabby appearance. Furthermore, adding muscle makes your body burn fat and calories better.
Some great exercises for the arms and back are the standing barbell press for the shoulders, and back, and regular curls with dumbbells for the arms. To lose the flab its just a matter of exercise and burning more calories than you take in. Bicycling and swimming are great for burning calories.
To build muscle the general rule is too do an exercise at a weight where it is possible to maintain about 8-12 repetitions and 3 sets with a short rest in between, with good form. If you can’t do this you need to use less weight and if you can do more than 8-12 repetitions you are using too light a weight. Then rest a few days (about 3 to 4) to let the muscle repair and grow. As you become stronger you will need to gradually increase the weights. If you are not doing the weight lifting yet, this same principle can be applied to other exercise like push-ups etc. Do the chosen exercise until physical exhaustion rest and repeat 2 more times. Keep track of your progress and the number of push-ups you can do in good form. This way you will see if any progress ia being made.
Get an exercise book or find a website with video on good form. Youtube.com should have a how to video on whatever exercise you choose to do for your arms and back.
On the standing barbell press remember to keep your feet about shoulder width apart, start the barbell at shoulder height, and press the barbel up but keep a little bend in the elbows at the highest position. I think the legs are suppose to be straight instead of bent but you will need to get the info on proper form. Remember to choose a weight that will allow you to do 8-12 repetitions comfortably.
As for the dumbbell bicep curls keep your arm bent at the lowest point and do not extend you arm totally straight. You can damage your body and joints if you do not use proper form. Again I am not an expert on exercise but I do know to make sure you find the proper exercise techniques to avoid injury.
December 11th, 2009 at 8:48 pm
Hey, try doing some lower back extensions for your lower back that should help you get rid of some body fat in your back. Also lat pull downs and seated rows are good too.
For your arms, try dumbbell biceps curls and triceps press downs, you can also do pull ups and dips, if needed use the assisted machine until you can hold your own. Good luck with running and the gym, but remember diet is important too.
For tips and advice check out my blog
http://jimmymacsblog.com/
December 11th, 2009 at 11:14 pm
if its about fat lose, then its more about diet then the muscle groups you work
spot reduction is a myth, your body does not lose fat from areas on top of muscle if you work those muscles a lot. you need to eat less and work out more, less fat, more veggies, less starches more complex grains
December 11th, 2009 at 11:18 pm
If you recently join the gym, you might want to give exercise rowing machines a go! Rowing will give you a full body workout, especially for your back and arms.
Read about the benefits of using a rowing machine…
http://www.bestrowermachines.com
December 12th, 2009 at 12:20 am
Just exercise. You can’t target specific areas for weight loss; that only works for building muscle. You just need to burn calories.
December 12th, 2009 at 5:05 am
Well if you can do them….. pullups or chinups. They suck. And the’yre hard. But that will make you a monster if you start doing them. Your arms, neck, back.. Trust me.