How To Get Slim & Toned Arms (THIS ACTUALLY WORKS!!)

How To Get Slim & Toned Arms (THIS ACTUALLY WORKS!!)


Hi, everyone! I’m trainer Amy Jo with ATHLEANXX for Women,
and today’s workout is all about getting slim, and toned arms. Let’s do it. So we all want the tricep, bicep, nice arms
for the tank top, summer wearing, dress wearing. Those are goals, right? So reminding yourself first, and foremost;
the lower your body fat percentage, the more muscle mass, and definition will come through. First and foremost; once you know that you’ve
got a good plan with that, then we can hit it hard on the weights. First one I want to show you is an incline
bicep curl. You’re going to lay back. You’re curling, keeping your elbows in, and
you’re curling up. You’re going to want to use a little lighter
weight than you normally would for your standing bicep curl. At a certain angle, right here, a little more
challenging. So I’m coming down, parallel, and I’ curl,
and rotate my palms up to squeeze. So I’m going to go five more. Five, four, three, two. Last one. One. Then to keep my heartrate up I’m going to
go right into my tricep exercise. Elbows are in, and I’m pressing. Pushing to the sky. Almost thinking I could throw the weight up
in the air. So 15 here. 12, 11, 10, 9, 8, 7, 6, 5, 4, 3. I’m coming all the way down. Make sure to stretch the tricep. Don’t shorten it. 2, and 1. Then I’m going to sit up and do alternating
hammer curls. So one is coming down, the other one is coming
up. Elbows are in at my side. I’m not swinging the weights. See how my elbow can kind of come away from
my body? Don’t let that happen. You want to isolate. You get the most bang for your buck when technique
and form are on point. Up, and squeeze. Get that big stretch. 10, 9, 8, 7, 6, 5, 4. Big stretch, squeeze. 3, 2, and 1. Then I’m going to take it to a kick back,
and these ones I’m going to hold at the end. I’m going to go kickback and hold, slowly
come down. So I’m going to do five of these. Slowly come down. The time it would take me to do 10 full reps
is the exact time it would take me to do these slow five reps. Control. One more. Now pulse it. 3, 2, and 1. Already feeling it. My word. So focus on – when you’re doing that pulse,
your arm is already extended, and you’re going a small range of motion. Down, and up. It’s not falling all the way down and coming
back up again. If you need to lower the weight, then do that. Other side. Kick back. Five, and slow negative. 4. Slow. 3, 2. Last one. All the way back there. Now I’m going to pulse. Ready? Hit it. 3. Shove the dumbbell up. 2, and 1. Then my very last one, more of dynamic movement. I’m going to add a little BOSU popup pushup
in. Down, and you’re popping up, pushup. Use those triceps to pull, and then you contract. And hang out in that high plank. Five more. Pushup. 5, 4. Nice, strong triceps. 3, 2. Last one. 1. Oh, my. That will already burn them out and that was
just one round. I would do three, four rounds. If you’re a beginner maybe start with one,
to two rounds. You can take the BOSU exercise down to your
knees and still pull it up, pop it up, and then contract and hold on your knees. Beginners; that would be a great place to
start if you can’t complete it on your toes. This is a great way to increase the strength
in your biceps and your triceps. Remind yourself: body fat is key. If you feel like you have a harder time getting
leaner in your arms then focus on reducing your body fat, and guaranteed, you’re going
to see the bicep and the tricep come out a little bit more. But the stronger, and more muscle mass you
have, it will definitely appear more athletic looking. Keep working on it. Thumbs up, comment below, check out ATHLEANXX
for Women for their meal plans, and their workout programs to help you get the results
you’re after. I’m Amy Jo, we’ll see you next time. Bye.

27 comments on “How To Get Slim & Toned Arms (THIS ACTUALLY WORKS!!)

  1. Love Yourself Always Post author

    Mannnnnn, I L O V E this channel 😍β™₯️ Thanks again for the super helpful info!

    Reply
  2. LinnyStew Post author

    I just LOVE this easy effective workout!!! No crazy exercises that I need to be a expert to do…Thank you ❀️

    Reply
  3. Dang Futalan Post author

    I love Amy Jo!! Been doing her other arm fat workout for a week and they really burn. Love your hair in this video by the way!

    Reply
  4. Aimee Rivera Post author

    So this is what I have a problem with and so many doubts. I crossfit. The average weight I lift is 75 lbs. We basically lift 5X out of the week. I still have arm fat, they are thick and not where I want them to be. Should I put less weight on the bar in order for my arms to get slimmer THEN after my arms slim down, I add the weight again?

    Reply
  5. Samantha Peters Post author

    I'm a pear shaped woman, with big muscles on my lower body that's easy for me to get (I can do 200 deep squats daily easily). But I can't seem to build upper body muscles. My wrists are weak too. Is my problem normal? πŸ™‹πŸ»

    Reply
  6. True Watchman On The Wall Post author

    Looking at this video now. However, will try the routine later. I'll let you guys know how I made out.😊 Thanks for sharing the video Amy Jo. I like the way that you instruct on how to do the moves. 😊

    Reply

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