what is the best exercise to obtain visable blood vessles in your arms specifically the bicept?
828020
What you are describing is the result of very low body fat ratios. No exercise can do this, it is a byproduct of low body fat.
363883
Butterflies.  Simply with whatever weight you are using, put your arms out to the sides and bring them in front of you without bending your arms.  It's best to do it on an inclined bench or a machine.
335381
Flexibility Exercises\nNeck Rotation -  Stand with the back straight and feet shoulder width apart.  Place the hands on hips.  Roll the head slowly to the left, making a complete circle with the path of the head.  Reverse direction. See figure \n\n \nArm and Shoulder Rotation - Stand with the back straight and feet shoulder width apart.  Extend the arms outward to shoulder height.  Rotate the shoulders forward, making a large circular motion with the arms.  Reverse direction.\n\n               \nHip Rotation - Stand with the back straight and feet shoulder width apart.  Place the hands on hips.  Rotate the hips clockwise while keeping the back straight.  Reverse direction.\n\n                                       \nKnee and Ankle Rotation - Stand with the feet together, and bend at the waist with the knees slightly bent.  Place the hands above the knees, and rotate the legs in a clockwise direction.  Reverse direction.\n\n                                \nNeck and Shoulder Stretch - Stand with the feet shoulder width apart and the arms behind the body.  Grasp the left wrist with the right hand.  Pull the left arm down and to the right.  Tilt the head to the right.  Hold this position for 10 to 15 seconds.  Repeat the action with the right wrist, pulling the right arm down and to the left. Tilt the head to the left.\n\n                             \nAbdominal Stretch - Stand and extend the arms upward and over the head.  Interlace the fingers with palms turned upward.  Stretch the arms up and slightly back.  Hold this position for 10 to 15 seconds.\n\n\nChest Stretch - Stand and interlace the fingers behind the back.  Lift the arms behind so that they move outward and away from the body.  Lean forward from the waist.  Hold this position for 10 to 15 seconds.  Bend the knees before moving to the upright position.  Return to the starting position.\n\n\nUpper-back Stretch - Stand with the arms extended  to the front at shoulder height with the fingers interlaced and palms facing outward. Extend the arms and shoulders forward.  Hold this position for 10 to 15 seconds.  Return to the starting position.\n\n          \nOverhead Arm Pull - Stand with the feet shoulder width apart.  Raise the right arm, bending the right elbow and touching the right elbow and touching the right hand to the back of the neck.\n\nGrab the right elbow with the left hand, and pull to the left.  Hold this position for 10 to 15 seconds.  Return to the starting position.  Do the same stretch, and pull the left elbow with the right hand for 10 to 15 seconds.\n\n                                     \nThigh Stretch - Stand or lie on the stomach.  Bend the left leg up toward the buttocks.  Grasp the toes of the left foot with the right hand, and the heel to the left buttock.  Extend the left arm to the side for balance.  Hold this position for 10 to 15 seconds.  Return to the starting position.  Switch sides.\n\n\nHamstring Stretch (Standing) - Stand with the knees slightly bent.  Bend forward keeping the head up, and reach toward the toes.  Straighten the legs, and hold this position for 10 to 15 seconds.\n\n\n\nHamstring Stretch (Seated) - Sit on the ground with both legs straight and extended forward with the feet upright about six inches apart.  Put the hands on the ankles or toes.  Bend from the hips, keeping the back and head in a comfortable, straight line.  Hold this position for 10 to 15 seconds.\n\n\nGroin Stretch (Standing) - Lunge over to the left while keeping the right leg straight, the right foot facing straight ahead and entirely on the floor.  Lean over the left leg while stretching the right groin muscles.  Hold this position for 10 to 15 seconds.  Repeat with the opposite leg.\n\n\n\n \n\nGroin Stretch (Seated) - Sit on the ground with the soles together.  Place the hands on or near he feet.  Bend forward from the hips, keeping the head up.  Hold this position for 10 to 15 seconds.\n\n\n\n \n\nCalf Stretch - Stand straight with the feet together
790766
for upperbody, maybe you can lift some light weights or go swimming. I have heard that swimming is awesome for the arms. Of course, please try to find an indoor pool! Its probably cold most places and pools are closed for the winter. Also, exercise bands are handy. You can take them and use them almost anywhere you want. Also, if you want a total upper body workout, try using an inclined bench with some light weights. That will work your chest, (pecks) and your arms.
620030
I suppose you mean the triceps which usually start sagging for women your age. One simple exercise is to sit on a sturdy chair ( with arms), stretch out your legs and raise and lower your body (butt)while leaning out of the chair base. Maintain your balance by taking support on the heels.  To start with do 5 reps and you can progressivelly increase this to a count of 20 reps. You should feel the tricep muscle getting worked. \nor\nbuy a pair of dumbells ( half kg or one kg) and   ( sorry it's difficult to describe this exercise without a picture. Do look up some tricep exercises with weights on the web)
599631
First thing you wanna do is work on your shoulders.simple dumb-bell raises-bend arm at elbow lift straight up, another is butterfly exercise, bend at the knees usin dumb-bells, like a butterfly -bring your arms out like your flying, bending your arm. Push ups are good also, working out your triceps. Another good exercise is find a couch, chair, your bed.use the edge of it like your sitting, but move so your hands are behind you on the bed and go up an up raising yourself, that works your triceps. Another good exercise for your wrists use get a string a put a 5lb weight on it, and extend your hands, and rolling up the string using your wrists, then unroll, and repeat. These are some good ones. What will really help is long tossing, build up your arm strenggh. Good luck
539970
do arm curls/ wrist curls  \n( you take a wieght and hold it at your side then lift till it is at your shoulder then slowly let it back down)\n\n(you take a wight and just using your wrist lift it up and down)
1032314
instead of bicep curls just lift a light wieght with a straight arm palms up in front of you. bring it up to shoulder height then down again, repeat 15-20 times. This will flatten and straighten the muscle to appear more feminine.
1167008
R.I.C.E.\nRest: relative rest, avoid lifting any moderate to heavy weights with that arm\nIce: ice the Bicep for 15 minutes every hour\nCompression: wrap an ace wrap around the arm to control swelling\nElevation: elevate the arm above the heart level to control swelling\n\nSee your physician if it is a large tear.  You will need to rest and not play sports for a few weeks to allow it to heal.
629426
Best one I know of is exercise.
442245
Tricep Dumbbell Extensions \n\nThis exercise works the triceps, particularly the long inner head of the triceps. \n\nGrab a light dumbbell with one hand. Stand with your feet shoulder width apart. Lift the dumbbell so that it is at arms length straight above you shoulder. Keep a slight bend in your knees to take pressure off the lower back. \n\nSlowly lower the dumbbell in an arc motion behind your head until your elbow is at a 90-degree angle. Slowly lift the dumbbell in an arc motion back to the starting position. Repeat for the desired number of reps. Do the same for the other arm. \n\nTip - You can do this exercise with both arms at the same time by using a barbell, two dumbbells, or holding 1 dumbbell with two hands.
149143
umm..i would think to just pick up some weights or go to the gym and try to find some type of equipment escpecially for your arms!
82592
According to EMG analysis, a french press (skull crushers) also referred to as a lying tricep extension with an EZ curl bar is the best.  It has been shown to demand the greatest recuitment of muscle fibers from all three heads of the tricep which will substantially increase strength in conjuction with other exercises if repetitions are kept in the 6-8 rep range.  \n\nSome good ones for bulk are Close-grip bench press and Dips.  But honestly, if you get into weight training consistently, some of your best triceps will come from just regular bench press.  This does however depend on your genetics and how your muscles prefer to be challenged, but this is definitely common in beginner and intermediate weight trainers.\n\nHere's a complete list of tricep exercises:\nhttp://www.preventdisease.com/fitness/Strength_Exercises_triceps.html\n\nIf you are a novice weight trainer, please seek the assistance of a certified personal trainer as this exercise is intermediate to advanced and not for beginners.
676587
Well, you are already doing Cardiovascular work (CV) with the cycling, so if you follow this with any upper body work (scrunches, sit-ups, press ups, arm curls etc) you will get a toning effect in your upper body fairly quickly.\n\nIf you are looking for something which provides all round CV exercise, try an arm/leg cross trainer or double elliptical trainer (usually in gyms as very expensive!) or Rowing Machine.\n\nThe best exercise for covering all the bases is Swimming.  Try to do a mile three times a week (Build up from half a mile to three quarters to the full mile over about a month.  Start slower and work up!)  Different strokes will build different muscles, I find breast stroke the best all round.
842486
Swim, cycle, climb stairs, run walk - do all the things that put a strain on the legs. \n\nYou could also try this exercise-\n\n lie on your side use the hand closer to the floor to support your head ( so that your head is about 12 inches above  the floor ). Your other hand must be placed on the floor face down infront of your stomach region. Now lift your leg which is away from the floor as far as you can. Hold for sometime and come down slowly. Repeat atleast 10 times. Turn over and repeat the procedure aiming at the other leg. Gradually increase the number of times you do it.\nGood Luck.
1073586
For cardiovascular exercises you can walk, run, swim, bike, hike, do yoga and/or pilates, any aerobics class, elliptical, stairmaster, canoeing\n\nHope this helps.\nwww.jifitness.com
97373
Any exercise is good. :) Walking, biking, rowing, swimming are all fairly low impact and develop lean muscle.