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?
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Click here for arm and back exercises that you can do with Bodylastics.
However, isolation exercises CANNOT target fat loss because your body doesn’t lose fat in just one spot, it does it all over. But the good news is, the fastest way to lose fat is by building muscle because muscle needs just in order to survive and it’s going to use that stored fat for fuel. By building new muscle, you can literaly turn your body into a Fat Burning Furnace.
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.