Michelle Obama Arms Workout

Michelle LaVaughn Robinson Obama is the wife of the 44th and incumbent President of the United States, Barack Obama, and the first African-American First Lady of the United States. She has toned arms and if you have a desire to get arms like that, so you can follow a sample workout routine described below.

Performing this schedule for 2 times a week and 15 minutes each time would be sufficient for toning your arms.

Please note that, start these exercises with a small number of repetitions and then gradually increase as you move to pro level. Another thing, execute these exercises in a variety of orders to get best results. As you would be doing weight training, so modify the amount weights being picked each time.

For Triceps

Triceps, as you already know, are the three headed bunch of muscles joining at the elbow. These are found at the back of the arm. So, the triceps workout would include many exercises. Some of these are –

Skullcrusher – This exercise gets its name because if you will drop the weights, then you are more likely to injure your skull due to the positioning of the weights.

How to do

• Lie flat on the floor or a bench, or an exercise ball with your face up with legs comfortably on each side of the floor. So, select a position which gives comfort and stability.
• Tighten your core, hips, and glutes.
• Hold a 5 to 15 pound dumbbell in each hand.
• Start with hands at ears, elbows pointed toward the ceiling.
• Extend weights toward ceiling by straightening elbows.
• Do 12 to 15 reps.

Overhead Triceps Extension

These standing dumbbell overhead triceps extension works on your triceps part primarily. The secondary muscles being the Trapezius (Traps), Extensors, Erector Spinae, Rotator Cuff, Anterior and Medial Deltoids (delts), Posterior Deltoids (delts), , Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus, Obliques.

How to do

• Stand on the floor by holding the dumbbell. Your hands should wrap around the dumbbell handle.
• Contract the abdominals or core muscles.
• Head and neck must be aligned with the neck.
• Now, you have to exhale as you slowly move the dumbbell overhead.
• Straighten your elbows until your arms are vertical to the floor. You elbows are pointing forward and are straight but are not locked.
• Now inhale, as you move the dumbbell in a controlled manner lowering it behind your head.
• Do 12 to 15 reps.

For Biceps

Biceps is a muscle having twp points of attachment at one end. These muscles lie in the upper arm.

Palms-Up Biceps Curl

How to do

• Hold a 5 pound dumbbell in each hand with elbows bent at the sides.
• Bring your hands down as much as you can by keeping  the palms facing the ceiling.
• Finally curl the dumbbells back to up.
• Do it like this 15 times.

Hammer Curl

How to do

• Stand on the floor by holding the dumbbell in each hand.
• In initial stage the hands are straight and facing down to the floor.
• Then raise your hands so that the palms are facing each other, arms are bent and elbows are facing sideways.
• Then, raise the arms to the shoulder level.
• Raise and lower the arms like this, either both arms together or alternately.
• You should do it 15 reps.

Concentration Biceps Curl

How to do

• Perform this exercise by sitting on a flat bench.
• Hold the dumbbell in the left hand.
• Initially the dumbbell is pointing towards the floor and arm is straight.
• Move elbow inside of left thigh.
• Now, allow your arm to fully extend by taking it back facing the floor and now arm is straight.
• Do like this for 10-15 times.

You can implement these arms workout exercises to gain more beautiful arms. But you know there are always some precautions to take care.

• Curls & Extensions – The exercises listed above like biceps curls and triceps extension are not to be done endlessly. For beginners, this is not advisable.
• Never over train your arms – Arms are the small muscles which are hit on all exercises. You should not over train them as muscles grow when they rest.
• Don’t ignore other muscles –  Do take care of other muscles also. You don’t want that your arms are too good as compared to your rest of the body. This will make you look ugly.
• Eat sufficient food – You are supposed to eat right proportions of food. If you are planning to eat less or more than required, you won’t be reaching your target.