How to Have Michelle Obama’s Buff Arms
By Martin Brown
Well, it’s obvious that the nation’s new first lady has far too busy a schedule to put out a book and video on the Michelle Obama Fitness Plan, but I’ll guarantee you if she did it would be an overnight bestseller, here and around the globe.
Articulate, attractive, youthful, the nation’s first lady has stirred a media frenzy unlike anything the nation has seen since the days of Jackie Kennedy. And the reaction of news outlets from Paris to Istanbul to her recent visit to Europe and Turkey was a reminder to Americans just how popular this new first lady is in most parts of the world.
One of the many talked about aspects of Michelle Obama’s life is her fitness routine with particular attention being paid to those well-toned arms. And at age 45 she serves as a role model for women and men hoping to look their best as they enter and transition through mid-life. An essential aspect of looking your best is staying physically fit, and just one look at Barack or Michelle Obama and you know that both partners of the nation’s new first couple know something about staying in shape.
Today, thanks to Michelle’s show of strength, muscular arms are all the rage. The first lady had women everywhere asking, “How do I get biceps like those?” Even the first lady’s official White House photo, pictured here, shows Michelle in a sleeveless black frock flashing those fabulous arms.
Here are some simple moves you can start doing at home right now to make your own impressive entry into the arms race:
(Do three sets of 8-12 Reps. Break for 30 to 60-seconds between each set of reps.)
1. Assume a squat position with your legs bent at about 45 degrees. Hold a light dumbbell in each hand with arms bent so the weights are positioned just in front of your chest, palms facing each other.
2. Now extend your arms straight out in front of you, pushing the weights forward.
3. Then bend your elbows, squeeze your shoulder blades together, and pull the weights back to either side of your chest.
4. Finally straighten your arms out behind you.
It doesn’t matter if you start with 3-pound, or 8-pound dumbbells, in weight resistance training, remember: never exceed the weight amount that feels comfortable for you.
The weight you start out with should be easy for you to use for the first five to eight reps. The final two or three reps should involve a mild to moderate degree of strain. Muscles not put under stress never grow stronger and bigger to carry the load. Michelle’s biceps are not the result of unintentional efforts. You have to focus on the bicep and put them under some degree of strain to get that level of definition.
Here’s a second simple move for you to try:
1. Keep your arms by your sides and your feet close together.
2. Holding dumbbells, lift your arms straight out to the sides so your body and form a T, with your palms facing down.
3. Keeping your arms extended, rotate your palms front, so the ends of the weights are towards the floor.
4. Squeeze both arms together until their straight out in front of you and then return to the starting position, and immediately repeat the move.
Once again do this for three sets of 8-12 Reps.
In both of these routines you will fell a strain in your biceps that will end with a light to moderate burning sensation.
Believe it or not, if you follow this routine for as little as three times a week for six weeks, using the proper weight as described above, you will begin to clearly see the start of well-defined biceps. Just in time for the official start of summer. So go sleeveless, and go proud!
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