3 Minutes A Day To Firm Up Your Flabby Arms

Obtaining firm arms may very well seem like a distant dream at this point. But just 3 minutes a day to firm up your flabby arms is possible. There are a lot of different ways to obtain firm arms. Did you know that you can get the arms you have always wanted in less than 3 minutes a day? All you have to do is perform a basic set of exercises, back to back, for at least two days per week.

The first type of exercise you need to do in order to achieve firm arms is called the triceps extension. For this exercise, you can choose to either sit on a bench, ball, or stand with your feet hip width apart. For more of a challenge (recommended), you should sit on a stability ball. This forces you to balance your weight while performing the exercise. You will need a weight that it is something you can do up to 25 times without stopping. The goal is to tone and achieve firm arms. Once you are positioned in the desired manner with good form and posture, you are going to slowly have the weight in both hands, positioned over your head. Make sure that your head and neck are properly aligned and that you are looking straight forward. Slowly lower the weight with both hands behind your head, keeping your elbows close to your body. Do this 25 times.

Directly after you have finished that set of exercises, you are going to move on to the next exercise that will also help you obtain firm arms. Do not allow any rest in between sets, especially if you want to finish within three minutes. The next set of exercises you will be performing are triceps presses. With this exercise, you are going to take two weights that you can lift for a total of 25 times. Most people usually prefer a light 5-pound weight for firm arms. Lie down on a mat with your feet on the ground and knees bent comfortably. Hold the weights over your head and slowly lower them down until they are touching the floor where your head is. Raise the weights back up and repeat.

After you have finished that set of exercises, you should have about one minute left. The next set of exercises you will be performing are called triceps kickbacks. With this exercise, you are going to take two light weights that you can lift comfortably without straining. This last minute is very important. The next thing you are going to do is bend over at a 45-degree angle (parallel to the floor). Make sure that you have both of the weights in your hands and bring your elbows up to your torso. Kick back the weights until your arms are parallel to the rest of your body. Bend your elbows back down and repeat as many times as you can until your last minute is up. It may be very helpful to have a timer for these exercises. If you are new to exercises for firm arms, then it may take you a minute or two longer to complete. Practice these exercises at least twice per week to begin. You are definitely going to feel it the next day, especially your first time around.

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Remember to do some stretching before and after your exercises in order to minimize recovery time. The quicker you recover, the faster you can perform the exercises again. Any fat and/or flab you may have will be tightened and toned into lean muscle, which is what is going to give you the appearance of firm arms. The muscle is going to help burn off the fat, so it is a win-win.

Flabby arms are a big problem for a lot of women. These exercises are effective and safe enough for anyone to perform. The best part is that they only take three minutes to do. Make sure that you do not do them again until your soreness is gone. Doing so any earlier could potentially create problems such as weakness and overworked muscles. Give your workout some time to show results. In most cases, it takes about a month or two to start noticing lean, firm arms.


Marathon: 10 Rules to Begin

The beginner’s handbook for training to run the 42 kilometers.

To dedicate yourself to the marathon, even at amateur level, you must first be clear about some fundamental points. Whether you are male or female, the preparation does not change, these are the key things to consider.

Age to Debut

Up to 30 years are very few problems. In addition, up to 40-45 years, you can easily debut, being careful not to overdo it. There are also those who gave him his first marathon after 55 years. But the precautions are needed more in the later start, the harder it is to adapt the organism to long stroke.

Getting Started

You will have to start slowly, taking into account your age and physical activity practiced up to now. If you are over 50 years old and do not exercise for so long time, you should start from a few minutes a day. At the limit, it is not even necessary that you begin by running, you can also work out just walking, especially if you’re overweight, and maybe even a smoker. Then you can increase the number of miles per session, but always do gradually. At the beginning, especially if you fall into the category of over 50 years and be sedentary, it is good for a few months you would not address more than three long sessions per week.

Muscle and Fitness

The working muscles are basically those of the lower limbs, which become able to use more oxygen: that is to say, become more resistant. It is advisable to strengthen them, as well as with the training, including weights, or with free body exercises. But it should not be neglected even the back muscles, which, with its stabilizing action, helps protect against injury to the spine. It will be essential to joint mobility before and stretching after every workout.

Eating and Drinking

It is important to begin your workout (or race) without food in the stomach. If you run for less than an hour just drink plain water. But if you exceed the time or there is an atmosphere that makes you sweat abundantly, it should also be introduced through food or supplements, minerals (sodium, chloride, potassium and magnesium) and carbohydrates (for example, fructose and maltodextrin).


You should never eat while running.


Your equipment must be adequate in cotton or breathable technical fabrics. Banning synthetic materials, which hold the sweat on the skin. If it’s hot, legs and arms should be bare. If it’s cold, never use the waterproof overalls.

Location to Train

It is preferable to choose parks or areas with lots of greenery for the training. At the beginning, you should opt for the flat routes.

Hours of Training

Choose the time of day most convenient for you, what you do not need to take into account any difficulties or unexpected events that may force you to miss an appointment. In the summer do better in the morning or evening when the heat fades, and in the winter, if you can, do it in the central hours of the day when it’s warmer.

Make the Check up

Before starting the preparation for the marathon, check with your doctor and let him or her know your plans. You should be marked by a specialist stating the good heart health, joints and spine.

Get Your Feet Checked

The feet should be first checked with a baseline examination of those engaged in some shops for the race, and then if necessary by an expert recommendations of how to correct eventual defects such as orthotics flat feet, overpronation or hyper supination.

If the support is not correct, it is easy to encounter pain in the feet, also problems in the ankles, knees, and, consequently, in the back. From the very first sessions, it is essential that you use good quality racing shoes that fit the shape of your foot. Choose carefully only in specialty stores.

Are You Overweight? Lose Weight First

The higher weight you have, the greater stress on your feet and joints. If you’re overweight, begins losing weight with a low calorie diet before you start increasing the intensity and duration of training sessions. Once lost the bulk of the excess weight, eating a balanced diet and exercise almost daily will do the rest.