how can i build up arms?
359639
I used to be in the same shoes than you.  If arms are small and you want to build them up do the following \n\n1-work out arms 2 times per week with free waits.  Use enough weights to only be able to do 10 reps. That will build bulk.  do only three excercises, tricepts curls, bicept curls, dips, etc. per excercise day.\n\n2-take amino acides and protein with your diet.
567441
strengthen your leg and arm muscles.
606693
There are a number of ways to do this, without knowing what you're doing now I couldn't recommend anything specific but to develop strength you may start by working off of your 1 rep max.  It gets pretty detailed but this is a good website to explain this and develop a program--scroll down to the strenth training box and also read the section on periodization.  Good Luck!\n\n\nhttp://www.stumptuous.com/cms/displayarticle.php?aid=138
616190
Try lifting dumbbells for bicep curls with only the non-racket hand or do more with that arm then with your dominant arm. Get one of those balls or bags filled with sand and squeeze them to build up the muscles in your hand and forearm.
978067
try hand grips or other exersices then make you use your wrists. also you could try rock climbing.
786592
start out with those "girl pushups" where you put your knees on the ground, but your feet in the air (balance on your knees)\n\nso that your arms can get used to them and strengthen up.\n\nDo push ups and weight lifting every second day (as you need 1 day to tear muscle and one day to heal).\n\nTry 10 "girl" pushups every second day for a a month, then start increasing it by intervals of 10 for a few more months. \nthen you can gradually move on to regular pushups... start with 10 and increase each week.\n--------------------\nyou can't just strengthen your arms with the weights in order to get better at push ups because weights are strengthening just your arms but pushups strengthen your arms as well as under your arms- armpits which is why its hard to do pushups if you dont practice... and is why your armpits hurt the day after.
1089511
Well, not really. You need the weights to build muscles, but there are ways to tone your forearms, but they will not build. Use something like a rubber ball, place it in your palm and squeeze it 20 times, then switch to the other arm, 20 squeezes, then go to the first arm, but this time hold it for as long as you can as hard as you can. Alternate these in variing reps and duration. I had one of those hand grip things, while laying in bed I would do 20 reps, switch arms, 20 reps, do this 5 times, then I would hold it closed till i counted to 60, then I would do as many as I could till I could not move my hand anymore, within 3 months I have very defined forearms.
302950
do lots of push ups and pull ups.They are very effective.
1045900
just work all the muscles in your arms, chest, and shoulders
938472
do a lot of repitition with small amount of weight...when you increase the weight you build muscle...
357147
Walk or run outside.  Pushups, crunches, lunges, squats, tricep dips, etc with your own body weight for building muscles.  Get some inexpensive weights for even more exercises to build muscles.  There's a lot you can do right at home.
1004162
Nothing wrong with you; you just don't have a lot of upper body strength, pretty common with girls.  \n\nIf you keep practicing, you'll build it up.  First try doing wall pushes--stand a few feet away from a wall, put your hands on the wall, and keeping your body rigid push yourself back and forth.  This will help build up the strength.
762723
You just have to focus your exercises on the triceps if you want to build them up.  Personally, my triceps are very defined.  I have a regiment of three excellent exercises I do for them about two times a week and keeps them very strong.\n\nHere are some good ones to get started:
1058728
first definatly work on your shoulder and back flexibility. then go to the gym and lift some weights to make your arms AND legs stronger(you need them to push from) do some ab and core exercizes to build core strength.  practice makes perfect. remember to always keep your hands above your head at all times even after you kick over . oh and if this helps go to your local Y and get personal classes
195943
I used to do it in high school. I suggest that you do 100 chin ups and 100 pull ups each day. If you can't do that, work up to it. I also strongly recommend an abdominal workout. Your abdomen has as much to do with that as your arms do.
923953
Any pulling type exercises will work your biceps. Try pull-ups, barbell rows, and upright rows. They not only work your biceps, but also your lats and traps.\n\nIf you are looking increasing strength and size, try to do 4 to 6 reps each set. How much weight you use depends on how many you can do. If you can do more than 6 reps, add more weight. If you can't do 4 reps, you have too much weight. Each workout, your goal is to do 1 or 2 more reps, or add more weight than what you did your last workout.
71670
Work the "Triceps".\n\n1.  Aerobically...when doing stuff like step, keep your arms going up and down for the whole step class (like you're a ballarina and you form an oval with the arms, but you move this oval up and down).  Aerobics burns fat, and is highly recomended for getting rid of that arm jiggle.\n\n2.  Weights:\n  A.  Skull Crushers:  Start with a 10 lbs bar.  Lye on your back.  Take the bar and hold at a 90 degree angle from chest.  Slowly bend at elbows and bring bar down to your head <aim for your hairline>.  Do this ten times, rest and repeat another 3-4- times.  Weights build muscel which tone, and keep the muscel firm reducing muscel flab.