With these arm workouts by Gold’s Gym Trainer Ramona Braganza, who has trained hot-bodied stars like Halle Berry, Jessica Alba, and Zac Efron, you will surely have toned and sexy arms just like Eva. Ramona advises to eat first before working out since the body needs fuel.
“When trying to get lean, toned arms, it’s not just about training — you also need to fuel your body before and after a workout,” says Braganza. “Never train on an empty stomach, because you wont have the energy you need to train hard. Eat within the hour after your workout to give your body the materials it needs to build shapely, sexy muscles.”Listed here are arm workouts that will surely give you toned, lean arms just like the 36-year-old Desperate Housewives star. You just need to do 3 out of the 4 exercises continuously. This is called a circuit. After 1 circuit, rest for 30 seconds and then do another 2-3 circuit.
Move No. 1: The Military Press for 12-15 reps. This works the deltoid muscles in the shoulder area.
Instructions: Stand straight and hold a 5 to 8-lb dumbbell in each hand. Raise the dumbbells to shoulder level with elbows bent and palms facing forward. Press the weights up and toward each other as you straighten your arms, keeping just a slight bend in your elbows at the top. Slowly bring the weights down to the starting position at shoulder level.
Move No. 2: Dumbbell Punches for 20 rep. This works the shoulders and the core.
Instructions: Grab a pair of 3 to 5-lb dumbbells and stand with your feet shoulder-width apart and your knees slightly bent. Curl both weights up to your shoulders with your palms facing in. Extend your right arm out like you are punching someone directly in front of you. Then, as you bring your arm back in towards your body, extend your left arm out. For added intensity, twist at the waist as you punch.
Move No. 3: Bicep Curl for 12-15 reps. This works the biceps.
Instructions: Stand with feet hip-width apart and arms by your sides. Hold a 5 to 8-lb dumbbell in each hand with your palms facing out. Curl dumbbells up towards shoulders forcefully for 1 count and then lower them slowly with control for 3 counts.
Move No. 4: Lying Tricep Extensions for 12-15 reps. This works the triceps.
Instructions: Either on the floor or on top of a flat bench, lie on your back and hold a 5 to 8-lb dumbbell in each hand. Extend your arms overhead with your palms facing inwards. Lower the dumbbells by bending your elbows until dumbbells are to the sides of your head. Slowly extend your arms back to their original position.
