Need Some Arm Exercise Suggestions

Re: Need Some Arm Exercise Suggestions

• ohmrs2014 mod

  

  March 2013

  Im only using arm machines at the gym to tone, not so much to gain muscle.  I don't have any issues with my upper body aside from the fact that I am sore from the crutches and needing to slide up and down stairs, the going up is the worst.  

  
  

  
  

  
  

  
  

  

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• swimmy1988 member

  

  March 2013

  One of my favourite arm workouts is to kneel on a bench or chair, with your elbows close to your body, weight in hand and extend your arm backward towards your butt. My trainer called these throwbacks, and it works your triceps.
  
  Can also do bicep curls with weights.
  
  I'm not sure what else to recommend, but hope these work

  
  

  Married as of June 22, 2013!!!
  

  
  

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• ptrose13

  

  March 2013

  Even without weights, you can really challenge your arms.  You can try chair dips (with your injured leg crossed over top of your good leg to not put weight through it), push ups (on your knees so you don't have to stress your ankle), or up/down planks (again on your knees) start in an ab hold position (pushup position but on elbows/forearms instead) and weight shift and get yourself up to a straight armed pushup position, then shift yourself back down to forearms again.  Fun stuff!

  

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• ohmrs2014 mod

  

  March 2013

  Thanks ladies!  These suggestions are great.  FI joked that by time my cast comes off I'll be stronger than he is LOL.  I think I'm going to give myself a few more days to get used to the crutches and using my arms to go up and down the stairs before I really start going crazy with working out my arms.

  
  

  You ladies are awesome!

  
  

  
  

  
  

  
  

  

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• ohmrs2014 mod

  

  March 2013

  In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_need-some-arm-exercise-suggestions?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:949e7ad0-a4de-4262-bf74-d4b5715ae0daPost:7127e343-d377-4317-a913-8f382036830d">Re: Need Some Arm Exercise Suggestions</a>:
  [QUOTE]Do you have a resistance band?  Or can you pick one up? Most of my PT exercises are incredibly similar to what I was doing with weights (rows, butterflies, shoulder presses) but done with a band, they work the muscles in a different way. If your fitness level isn't great, this a great way to begin. <strong>Also, just for the record, the whole "light weights to tone, heavy weights to bulk" thing is pretty much a myth.  "Toning" IS building muscle, and unless you specifically up your testosterone or alter your diet to "bulk up", heavy lifting will get you the same definition and faster.  It also improves bone density and core muscles, which stave off a whole host of health issues and injuries as you age.  Just thought that was worth mentioning.</strong>
  Posted by StageManager14[/QUOTE]
  
  <div>Thanks Stage!  I did not know this.  Much appreciated!</div>

  
  

  
  

  
  

  
  

  

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• Knottie_22387286

  March 2013

  50 Shades, 

  
  

  Bummer about your ankle! 

  
  

  I'm a srength and conditioning specialist and a corrective exercise specialist. Stage is right on about toning and bulking. The nitty-gritty details get pretty technical, but the basic idea is to focus some of your workouts in the 3-5 repetition range and some in the 8-12 range. 

  
  

  Here are some things you can do to get great arms while avoiding losing too much from your lower body while your ankle heals:

  
  

  • Do multi-joint upper-body exercises. Things like pull ups (yes, you can have someone spot you at your lower legs -even with a cast- if you can't do these on your own) and dips will place a larger stress on your body than isolation exercises like biceps curls. More stress=bigger hormonal response=more calories burned, etc.etc.
  • After your ankle has stabilized a bit (the fracture has closed and is beginning to heal) do some one-legged exercises with your good leg such as the hip sled, leg extensions, leg curls, etc. There's a really cool physiological principle where exercise performed on one leg elicits a response from the unused leg. This will really help you prevent large-scale atrophy in your bum leg. 
  • If your gym has an arm ergometer or rope climb machine, use it! These are great for getting your heart rate up when you can't use your legs. 

  
  

  If you end up needing a PT and have any choice in your referral, I really recommend finding someone who is MAPS (Maitland-Austrailian Physiotherapy Seminar) certified. I work with several and their techniques are light years ahead of the practices in a lot of other clinics. You can check out a list of providers here. http://www.ozpt.com/COMTgrads.html

  
  

  Hope you get back on two feet soon!

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