Paano mag paliit ng braso?

[keisha]

diet and pilates.

[twinkletown]

^^ sa ngayon...im trying to incorporated weights while walking...

[crazieshopper]

problem ko din to. lifting weights lang ba talaga? hayz

[swtgrl_bee]

same problem. ito diet and exercise talaga.

[twinkletown]

^ yeah yan din ang ginagawa ko....tapos im trying to incorporate some weights, mga 5-10lbs sa morning exercise walk ko...

[dreamfairy07]

buhat ka 1 liter ng tubig every night.. both arms ah, gawin mo yun taas baba for 30mins 

[offline]

lift weights/dumbbells that aren't too heavy. mga 2-4kg max per arm lang. focus more on the number of reps rather than the weight of the dumbbells, just to tone the muscles not bulk them up.

oh and also focus more on the triceps (muscles at the back of the upper arms), yun kasi ang mas nagsasag eh

[twinkletown]

^ what exercise is best for triceps?

[offline]

try this, my personal favorite :
http://www.shapefit.com/triceps-exercises-tricep-dumbbell-kickbacks.html

and this one too :
http://www.shapefit.com/triceps-exercises-standing-dumbbell-triceps-extensions.html

here are other easy exercises for the triceps :
http://www.shapefit.com/triceps-exercises-standing-one-arm-dumbbell-triceps-extensions.html
http://www.shapefit.com/triceps-exercises-seated-bent-over-two-arm-dumbbell-triceps-extensions.html

you could also try bench dips :

http://www.shapefit.com/triceps-exercises-bench-dips.html

sis tinkletown, alternate mo na lang exercises for your biceps. bicep curls using your dumbbells, para firm din.

ive been doing these exercises for more than 10 years so i can attest to its efficacy 

[mylittlesipofcoffee]

^wow, this is nice. matry nga. ang laki kasi ng braso ko, parang palo-palo. problem ko na 'to eversince. thanks, sis!

[twinkletown]

^^ thanks sis for the links!

[offline]

you're both welcome 

[twinkletown]

^ prob area ko nga ang triceps..magalaw hahaha

[offline]

i think most women have trouble with that body part, especially as we grow older. i've been doing those exercises since i was 15 so more that 10 years ko na rin ginagawa, more on maintenance na lang. seriously, i get a lot of comments from other much younger girls na kakainggit dahil ang firm daw ng arms ko. LOL yun lang naman ang firm sa kin eh the rest is flabby na hehe.

  just do it every other day, sometimes your muscles need to rest din or else mawawalan ng effect yung exercise and you'll have to switch to heavier dumbbells.

[sunstreaker]

Also focus on the big exercises like squats, deadlifts, overhead presses and rows since these burn a lot more calories than direct armwork.

If you lose 10 lbs of fat, up to an inch can be lost on your triceps and you will get that toned and firmer look you want

[lyrahs]

eto din ang prob ko. Laki ng braso ko, pangit tuloy tignan pag naka-sleeveless

1 month mahigit na akong nag-ggym at nag-lilift ako ng weights, parang di pa ako nakaka-kita ng effect. Sana naman another month pa, may makita na ako kahit konting results

[twinkletown]

^^ thanks for the info...dami ko natutunan...

[rys]

liliit naman ang braso kung papayat yung buong katawan

[twinkletown]

^ siguro kasi yung flabs ko sa triceps area..medyo yun kailangan ko i tone...since im slowly loosing weight ayun dangling na siya

[switblububbles]

habang nagthreadmill may hawak na dumbells magkabilang kamay.