The Best Exercises to Tone Your Arms

Whether you refer to it as the gun show or are just looking for better definition in your arms, toning of the arm muscles has become a big craze among people. After all, well-toned arms are the hallmark of a bodybuilder or a person who indulges in physical training. The problem then arises due to the multitude of arms exercises readily available today. The sheer diversity makes it hard to pinpoint which are the best exercises to tone your arms. The following article will look to give a step or nudge you into the right direction of the best exercises today.

Muscles of the arm

The first step in making progress is to understand what you are working with. In this instance, we shall first start off by breaking down the three main muscles that make up the arm.

1. Triceps
These are the muscles extending from under the arm, from the upper part of the armpit to the lower part of the elbow. These are the biggest muscles of the arms and are responsible for size.

2. Biceps
These are the ball like muscles which are at the top of the arms from below the shoulder to the joining of the forearms. These are the front visible muscles of the arm.
3. Forearms
These are the muscles located on the wrist, to the biceps or towards the triceps.

Basic terminology

Set – The completion of a round of exercise.

Repetition – The complete motion of any exercise.

Now that we have the muscles covered and some basic terminology, let us dive into the exercises that can tone these muscles effectively. We shall discuss two types, namely bodyweight exercises which use the body only and weighted exercises which use weights.

body weight exercisesBodyweight exercises

1. Push-ups
Considered a staple in any exercise program, the almighty push-up should not be avoided. It has great overall upper body benefits but by placing your palms close together( i.e extending your thumbs so they are just about in contact) it targets the triceps and produces strength as well as tone. Start with your body on the floor, supported by your palms and toes. In a controlled manner, lower your body until your chin and chest almost touch the floor then push yourself back up. Repeat until failure for 3 sets.

2. Pull-ups
Another staple exercise, pull-ups are easy to do just reaching for a bar overhead and pulling yourself up then lowering yourself down in slow controlled motion. This exercise builds the back but blasts your biceps into achieving impressive tone. At the same time, it also works the forearms. Repeat until failure for 3 sets.

weighted exerciseWeighted exercises

1. Bicep curls
The standard in Bicep toning, curls can be done with barbells or dumbbells. Hold a barbell in your hands with your arms extended. Raise the barbell without leaning back by bending your elbows till the bar is almost chest high then lower it in a controlled motion. Do this for 3 sets of 10 repetitions

2. Close grip bench press
Lay on a bench with the barbell in front of you. Grip the barbell closer than shoulder width (extend your thumbs so that they almost touch). Raise the barbell off the supports and lower it till it lightly touches the lower part of your chest the press it up for one rep. Do this for 3 sets of 10 repetitions.

3. Reverse grip barbell curl
This exercise targets the triceps and gives them the appearance of great tone. Start with a barbell on the floor and grip it with you palms facing down about shoulder width apart. Raise the barbell with the arms extended and bend your elbows raising it up to about chest height. Lower it in a slow controlled motion for one rep. Do this for 3 sets of 10 repetitions.

Toning of the arms requires the discipline of a good diet accompanied by adequate rest. That with the above exercises should have you well on your way to having well-toned arms.

As a final word on this subject, I would like to share with you the website Beautiful Body Blueprint ( from where I got these tips, and actually, suggest you get the e-book that they’re offering for free. It does provide a lot of useful exercises that you may like to look up to!



Top Tips to Avoid Catching a Cold This Winter

Studies have revealed that winter remains the period of flu and colds. According to experts, December is known as the month when there’s widespread of infections, especially flu. Read on to discover top tips to avoid catching a cold this winter.

wash handsAlways Wash Your Hands

Most infections are primarily unleashed into the atmosphere and transmitted when an individual sneezes. Nevertheless, germs can as well be proliferated by physical contact entering your body when affected hands touch sensitive parts such as noses, mouths, and eyes. Even with defense mechanisms, these areas of the body offers a quick access to dangerous germs such as hairs and mucous. Washing your hands and keeping them dry will significantly help to avoid catching a cold.



stay warmRemain Warm

Keeping yourself warm during winter will help to prevent the attack of flu, colds, and coughs. Shivering will only depress and compromise your immune system at a faster rate. This can simply make you more susceptible to catching colds. The alteration of hormones in the likes of serotonin and melatonin will affect how your immune system works. Even the lowering of sunlight intensity will negatively affect your immune system functions. Thirty percent of your body’s heat is lost through the head. For this reason, ensure to cover your head with a hat to always remain warm during winter.



central heatingAvoid Heating & Huddling

Infections will easily pass between people during the winter. This is because people often like staying close to each other physically during cold seasons. From people gathering for special events and supermarkets bustling with shoppers to tubes & crowded trains with limited ventilation, catching a cold is more likely to occur during these processes. Experts have proven that central heating often lowers the defense of your body. It affects your respiratory system by simply sucking the protective mechanism in the nasal passages. The stuffy and dry air of the AC can aggravate chest complaints and cause sore throats as well. Simply make use of a humidifier to prevent huddling and heating. This will help you avoid catching a cold in the winter.


watch the forecastWatch The Weather

There is always a boost in germ activities in low cloud, misty and dull conditions. When the climatic condition is moist, viruses will survive longer. This is the period when your body is liable to be attacked by any pathogens or other environmental viruses. On this note, ensure to watch the weather of your environment and make a quick change if possible.



teaHerbal Support

Echinacea should remain an active aspect of your everyday routine if the immune system requires toughness to withstand the danger of germs during winter. Echinacea plant is known to cure infections and heal wounds quickly. Currently, this powerful herbal supplement can be used to boost your immune system in combating flu and colds.



drink waterDrink Plenty Of Water/Fluids

To stay healthy, medical experts recommend drinking 8 glasses of water. Water will help your kidneys to function effectively and get rid of accumulated toxins out of the body.




garlicGarlic & Zinc

To find colds, the mineral called zinc is highly essential. It also offers a boost to flagging or detecting your immune system. A reliable food source for zinc includes wheat germ, black-eyed peas, tofu, seafood, eggs, oysters, and meat. Vitamin C and zinc will make an amazing cold-busting duo. Garlic should not be ignored when affected by flu or colds. It helps to reduce any similar attacks.