Light weights, as suggested by a fitness expert, are effectively capable of forging robust upper limbs.
Heidi Neal, a certified personal trainer, has created an innovative lightweight arms workout that focuses on building small muscles like biceps, triceps, and deltoids (shoulder muscles). This routine, which consists of eight exercises, can be performed for the entire workout, with each move lasting for 30 seconds.
To perform this workout, you'll need light dumbbells or resistance bands suitable for your strength level. The principle of progressive overload is still applicable here, but it may manifest as an increase in weight, repetitions, or workout frequency as you get stronger.
The exercises included in Heidi Neal's routine are:
1. Bicep curls: Stand with feet hip-width apart, hold the weights in front of you, bend your elbows, and curl the weights towards your shoulders. 2. Tricep kickbacks: Stand with one knee and hand on a bench, bend your other elbow at a 90-degree angle, and extend your arm behind you, straightening your arm. 3. Shoulder presses: Stand with feet shoulder-width apart, hold the weights at shoulder height, and press them overhead, then lower them back down. 4. Lateral raises: Stand with feet together, hold the weights at your sides, and lift them out to the sides until they're at shoulder height, then lower them back down. 5. Front raises: Stand with feet shoulder-width apart, hold the weights in front of you, and lift them up in front of you until they're at eye level, then lower them back down. 6. Overhead tricep extensions: Stand with feet hip-width apart, hold the weights overhead, bend your elbows, and lower the weights behind your head, then lift them back up. 7. Hammer curls: Stand with feet hip-width apart, hold the weights in front of you, bend your elbows, and curl the weights towards your shoulders while keeping your palms facing each other. 8. Skull crushers: Lie on a flat bench, hold the weights over your chest, bend your elbows at a 90-degree angle, and lower the weights towards your forehead, then lift them back up.
It's recommended to rest briefly (10-15 seconds) between exercises or move straight into the next exercise to keep your heart rate up. You can repeat the circuit 2-3 times depending on your fitness level.
For beginners, it's best to start with six to eight repetitions of each move instead of 30 seconds. As you become more comfortable, aim for a 2.5 pound increase in weight. When 12 repetitions feel comfortable, it's time to increase the weight and go back to six to eight repetitions.
Heidi Neal's lightweight arms workout is a great way to sculpt your arms and shoulders using light weights and 30-second intervals. For a precise guide on Heidi Neal's workout, it's best to check her official social media channels or workout platforms where she might post videos or detailed instructions.
If you're looking for achievable workout ideas, health tips, and wellbeing advice, consider subscribing to the Fit&Well Newsletter. Stay fit, stay healthy!
This lightweight arms workout, created by Heidi Neal, focuses on building fitness by targeting small muscles like biceps, triceps, and deltoids. This routine, which includes eight exercises, can be incorporated into your home workouts or fitness-and-exercise regimen for health-and-wellness. Whether you're a beginner or an advanced fitness enthusiast, this workout can be adjusted to suit your strength level, following the principle of progressive overload. For those seeking more guidance, Heidi Neal offers detailed instructions on her official social media channels or workout platforms, making it easy to incorporate this workout into your health-and-wellness routine.
