Free weights are the most common way to tone biceps, triceps and forearms. Women should use weights in the 1.36 to 3.63kg. range doing three sets of 10 to15 reps a day. Men should use 4.54 to 6.8kg. weights and do three sets of 15 to 20 reps day. For maximum results, reps should be done very slowly, and if a burning sensation is not felt then increase the weight slightly or add an additional set of reps.
Push-Ups Can Be a Simpler Method
Push-ups are an ideal exercise to tone arms, because they're based on body weight and can be done against a wall, on the floor, or in a reverse position on a chair. The weight distribution can also be adjusted for easier and harder push-ups depending on your position. It is also a much cheaper alternative than free weights, and safer, causing less strain.
It is best to own a set of free weights, and do push-ups separately as a way to improve core strength and balance. If arms are flabby then you should buy free weights in order to increase muscle strength, before considering doing push-ups. At the same time, if gym memberships or free weights are too pricey then push-ups are a great alternative.
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