kettlebell exercises for 'Oprah arms'??
..was just wondering of the best exercise to quickly tone up lovely flubby arms.:o (hopefully without doing pushups-ugh!) I've started using a 10lb kettlebell and doing 10 skull crushers every other day. Is there something else/different I should be doing?
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Oprah arms? The only time I saw her arms look decent was when they photoshopped her head on someone body. AS far as kettlebells, I've never used them but have heard great things about them.
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Originally Posted by 01gt4.6
(Post 47924)
Oprah arms? The only time I saw her arms look decent was when they photoshopped her head on someone body. .
Those "wings" are a constant complaint for women, and I'm not sure there is any real fix. Regarding kettlebells, using them like that would be the similar as using a dumbell. That's a good exercise for the arms, triceps primarilly and shoulder I would imagine. If there is excess intramuscular fat there, then lots of low intensity reps might help burn it. You might want to try a variety of arm exercises, like 100 reps a day, but light weights and controlled motion. While it's true spot reducing is somthing of a myth, it is a fact that intramusclar fat is burned locally (whether it replenishes later might vary). |
lol, that went right over my head. I guess that I can blame it on the fact that I just woke up and I'm in pain so I'm not thinking straight. :cool:
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Originally Posted by FutureizNow
(Post 47925)
That's the point I think Mike :)
If there is excess intramuscular fat there, then lots of low intensity reps might help burn it. You might want to try a variety of arm exercises, like 100 reps a day, but light weights and controlled motion. While it's true spot reducing is somthing of a myth, it is a fact that intramusclar fat is burned locally (whether it replenishes later might vary). Actually I suggest the opposite. Fewer reps... heavier kettlebells. You really want to challenge those muscles, not bore them to death :rolleyes:. It is the building of muscle tissue that will really help reduce the batwings, and that requires really pushing your muscle to the limit. There are a bunch of demos here: CrossFit Exercises Don't get freaked out by the testoserone overload on some of these videos :eek:. But the general advise is excellent. |
Originally Posted by RunbikeSki
(Post 47935)
Actually I suggest the opposite. Fewer reps... heavier kettlebells. You really want to challenge those muscles, not bore them to death :rolleyes:. It is the building of muscle tissue that will really help reduce the batwings, and that requires really pushing your muscle to the limit.
There are a bunch of demos here: CrossFit Exercises Don't get freaked out by the testoserone overload on some of these videos :eek:. But the general advise is excellent. Seriously, I agree that working at a high intensity can be beneficial, though using heavy weights without good technique can be risky for the joints. There is a time and place for both types of training actually. Starting easy and building up is generally recommended. Edit: If the problem is loose excess skin then that is one thing. If it's soft undefined arm muscle, that is another. Which is your issue? |
thanks so much for the responses... it is undefined arm muscles -- and not loose skin..my arms are pretty weak. and I have never been more than 138 lbs so I can't see it being loose skin. I think I'll make my goal 100 reps a day with 5lb weight skull crushers; increase amount and then increase the weight to 10 once that's easily achievable. Thanks to all :)
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Its not clear from your note what kind of weights you have access to, but there are all sorts of things you can do for your arms.
-- You can do the skull crushers 2 ways, with the arms bent or straight. Bent will target the triceps and straight will target the lats. -- Do forward and side straight arm raises. -- Do shoulder raises with the arms at 90-degrees at your ears. -- Do other shoulder raises with the weights down and lifting to your shoulders. -- Do bicept curls and hammer curls. -- Do chest press and butterfly press while lying on a bench or a ball - this will help chest, but also some arms. -- Kick backs with the arms. -- Do butterfly while standing and leaning over. This helps mostly back and shoulders, but will also help with the arms. -- Do pullups on a bar with hands both forward and back. -- Sit on a step and lower yourself with your arms off the step. -- Planks will help the whole body. -- Finally, pushups and tricept pushups. |
hi...I have one 10lb kettelebell and some hand weights..2.5 lbs, 5lbs, 10lbs. Right now I'm trying the skull crushers with 2.5lbs x 50 and will work my way to 100. I plan to increase my weights once I can successfully do 100 without much effort. I'm not overly fond of the way big lats look - so I don't want to do that one..so I'll be doing the skull crushers with bent arms. I don't have the equipment for chest press and butterfly presses. I'm not a fan of push ups or planks only because I like to feel successful after I do any kind of work out - and with those I just don't...and I give up. Corny reason - but you'll have to humour me here. I will try the skull crushers ;forward and side straight arm raises; Kick backs with the arms. After I've progressed a bit more I might add pushup/planks -- Thanks for the great tips.
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