| How to Express Your Emotional Pain the Healthy Way Posted: 10 Dec 2016 04:00 PM PST Over the course of life, it is inevitable that we will feel intense and unpleasant emotions from time to time. Our loved ones will pass away, our friends and families will disappoint us, and the challenges of life will make us angry and frustrated. When those painful emotions arise, it's important that we know how to deal with them in order to maintain our mental health and stay emotionally balanced. The following steps should help those who want to express their feelings in a more effective way. EditOpening Up - Find a counselor. Given the stigma surrounding mental health treatment, you may feel hesitant to seek counseling services. Don't be. Feelings of sadness and anger are common and unavoidable, but when those feelings are negatively affecting your day-to-day life you may need a therapist to help you work through your thought processes to understand why you feel the way that you do.
- Ask friends or family for counselor recommendations. While you may be hesitant to disclose to others that you are seeking therapy, you could find a valuable resource. You may even be able to have a great discussion about the process of going to counseling with someone whose opinion you value.
- Search for a therapist in your area. Depending on where you live, you might have numerous options for a counselor, and you might have very few. In either case, you go find a directory of counselors in your area by visiting the website for the National Board for Certified Counselors. [1] If you'd rather find a counselor based on a personal recommendation, ask your doctor for a referral.
- Keep an open mind. When you are experiencing intense emotions, you sometimes lose the ability to accurately see what is motivating those feelings. In these times, it's helpful to have a trained professional to help you analyze the situation.
- Be aware of feelings of resistance while talking to your counselor. Inevitably, there will be times when you'll feel misunderstood or as if your therapist doesn't understand why you feel so strongly about certain things. Remember that your therapist can see the situation more clearly than you can.
- Be open with whoever is willing to help you. Don't worry about trying to make your counselor think that you're a normal, well-adjusted person. They can only help you if they understand how you process your emotions and think about them. Your counselor is the one person with whom you should feel comfortable saying every ugly or embarrassing things you'd be hesitant to say to anyone else.
- Ask questions. If, at any point, you feel confused about why you're feeling the way you do or how you should react in certain situations, ask your therapist for feedback. He or she is there to give you feedback and to help you monitor your thoughts and feelings, and asking questions will help both of you clarify what is important for your treatment.
- Talk to a friend or family member. In some situations, such as feeling sadness over the death of a loved one, you probably have friends and family who are feeling many of the same emotions that you are.
- Be brave. Though it might be scary to express those feelings to loved ones, it could be helpful for both you and them to acknowledge the situation. After doing so, you won't feel quite so alone. Be careful, however: in situations where you are expressing anger toward someone, it's possible that they'll respond with anger, as well.
- If that happens, don't allow your emotions to escalate. Simply take a deep breath and walk away until you can continue your conversation calmly. Getting into a screaming match isn't going to make anyone feel better.
- Speak honestly but tactfully. Especially if you're confronting a friend or family member about something that bothers you, try to approach them with calm and humility. Say something such as, "I was wondering if we could talk. There's something I'd like to get off my chest, and I'm hoping that I can be honest with you."
- Try to avoid confronting someone when you're already angry. That leads to conversations where you might say something such as, "You need to listen, because I'm really angry with you because of what you did." That will only make the person you're talking to defensive.
- Remember to listen. When you're expressing strong emotions, it's easy to start talking over the other person, while never listening to what he or she is saying. You'll possibly come off as uncaring and arrogant, and you won't have the possibility of clearing up any misunderstandings because you won't hear what the other person is saying.
EditManaging Emotions Physically - Exercise to help deal with depression. Despite the commonly held belief that people need to vent their anger to help alleviate its damaging effects, research indicates that this method is counterproductive and can actually increase anger. [2] However, exercise is very effective at relieving symptoms of depression and anxiety.[3]
 - The benefits of exercise for regulating anger are debated. Some studies suggest that because vigorous exercise actually increases physiological arousal, it may make feelings of anger worse.[4] However, slow exercises such as yoga and tai chi may help you relax and calm down.[5]
- Studies have also shown that over the course of several weeks, exercise can increase feelings of emotional well-being and calm, especially in people who are experiencing symptoms of depressed mood.[6] Exercise is unlikely to help you in the moment, but it's good for your heart and also appears to help your emotional health in the long run.
- Join a community league. If you like to play team sports, it could be helpful to join an adult basketball, softball, or soccer league. You'll get regular exercise, you'll get in better physical shape, and you'll make some friends that will likely become part of your social support system.
- Try going for a relaxing walk when you feel overwhelmed. Allow yourself to be quiet with yourself. Drink in the natural beauty that surrounds you, focusing on noticing the small beautiful details that you usually miss. Breathe deeply and evenly. This will get you exercise and help you relax.
- Develop relaxation techniques. Deep-breathing exercises, listening to calming music, and progressive muscle relaxation have all been shown to be effective for slowing heart rates and decreasing anxiety. Each technique takes some practice to master, but those who learn to use them often find them to be highly effective. [7]
- Learn how to breathe. Practice breathing deeply from your diaphragm. Breathing shallowly from your chest won't help. Instead, imagine your breath coming up from your gut. [8]If you can master this technique, you'll find it much easier to relax yourself.
- Learn how to meditate. The process is simple. Just sit straight in a chair with your feet flat on the floor and your eyes closed. Think of a calming phrase, such as "I feel at peace" or "Take it easy" and say it or think it to yourself over and over, syncing your words with your breathing. Before you know it, your negative thoughts will drift away and you'll feel more relaxed.[9][10](Note: if you are a spiritual or religious person, prayer could be a useful substitute for meditation.) [11]
- Don't give up too soon. Meditation can be difficult, especially at first, because it takes some patience to see any results. At first, you may even feel a bit more anxious or frustrated, just because you want it to work more quickly. Take your time, and you'll reap the rewards.
- Allow yourself to cry. Crying is viewed as a sign of weakness in some cultures, particularly for men. However, giving yourself permission to cry can provide you with a valuable outlet for your intense emotions.[12] Many people end up feeling better after they cry, especially if they are in a secure environment around loved ones.[13]
EditExpressing Your Feelings through Creativity - Keep a journal. In this case, unless you decide to share your journal, you're really only communicating with yourself. Even so, journaling can help you see the progression of your emotional state over time, as well as offer you possible day-to-day connections between events and feelings.[14]
- Go to your journal instead of acting out. If you feel like you want to punch a wall, write about what is making you angry. Write about why you want to punch a wall, what it would feel like, and what it would accomplish. Journaling has been shown to help people manage feelings of anxiety and depression, while also offering an opportunity to write boldly and without fear that anyone will respond negatively. [15]
- Take your journal to counseling sessions. If you're using your journal regularly, it will provide you with a day-by-day account of what you're feeling and experiencing. This information could be very useful in helping you explain to your therapist exactly how and why you feel the way you do.
- Try expressing yourself through art. Studies suggest that artistic expression is a healthy, helpful way to express your emotions. For example, arts therapy can help survivors of trauma process their feelings. These methods are powerful because they remove the need to create words, allowing you access your emotions directly.[16]
- Try painting. You can free-form your painting to express whatever it is you're feeling at the moment.[17]
- Try music. You may find creating a piece of music, or simply playing your favorite piece on an instrument, helps you express your emotions.
- Try photography. Photography can be very helpful because it doesn't require any special skills to get started — all you need is a camera. Try taking photos that express how you feel.
- Try dance. Dance connects the movement of your body to your inner emotions, allowing you to express how you feel through how you move. You can try formal dance, or just move your body in ways that express yourself.
- Consider writing about your pain. Narrative therapy views pain and trauma as a way of telling yourself stories about things that have happened in your life. In order to help you process your pain, it encourages you to explore the stories you are telling and think about them from different angles.[18] Writing a story, poem, or other creative piece to express your feelings may help you express your pain in a different way and bring you to a new understanding of it.
- Use self-compassion when you write about your pain. Studies suggest that merely writing about your pain might make you feel worse, unless you approach it from a place of self-compassion.[19] Don't beat yourself up over your emotions or judge yourself harshly.
EditLearning to Monitor Your Feelings - Allow yourself to feel your emotions. Many of us bury our feelings if they become too intense or embarrassing, thereby denying their presence. Doing so can prolong the healing process, simply because we fail to confront the root causes of those feelings.
- Remember, those intense emotions, as threatening as they may seem, are only temporary. There is no shame in feeling sad or angry in certain circumstances, and denying those emotions only means you're pushing them deeper inside where they might do more damage – both psychological and physical. Expressing your pain is the first step in making it stop. [20]
- Identify your emotions. Instead of only feeling your emotions, force yourself to put them into words. Even if you only do this in a journal or in your own head, it helps you to clarify exactly what you're feeling and understand it better. Identifying intense feelings can slow or attenuate emotional responses.[21]
- Monitor your internal dialogue. People who are experiencing strong emotions tend to think in very black or white terms, such as "Everything is terrible" or "This is hopeless." Instead, try to reframe your thoughts to something less extreme, such as "This is frustrating, but I'll get through it" or "I have a right to be disappointed, but getting angry won't help anything."
- Try to avoid terms such as "always" and "never." That kind of polarized thinking will only escalate the intensity of your negative emotions and allow you to feel justified for feeling that way.[22]
- Avoid the situation that is making you angry. Once you've identified what tends to make you lose your temper or feel unpleasant emotions, there may be times you'll want to simply avoid that situation instead of allowing it to trigger you. If your kid's room is always such a mess that you feel rage when you see it, close the door or look the other way when you walk past.
- Of course, this isn't a solution for all situations, as many can't and shouldn't be avoided. But in those cases where it's impossible to make any progress and the situation can be avoided, don't be afraid to do so.
- Observe your feelings as you talk to others. For instance, if you feel yourself getting red in the face and angry when you're talking with someone, take a moment to pause to perceive what emotion you are feeling, and then put a name to it.
- Once you've learned to identify your emotions, you can own them when you speak to others. For instance, try not to use words such as "You make me feel bad," when you're talking to others. Instead, say "I feel bad because of..." Doing so will allow your tone not to sound accusatory, and the person with whom you are talking will come to a better understanding of how you are experiencing your emotions. [23]
- Slow down when you're expressing yourself. When you're feeling a flood of emotions, it's possible that you'll have so many thoughts that you won't be able to keep up with them. In these moments, try to slow down and take one thought at a time.Think very carefully about what you want to say and what is the right way to say it.
- If you are thinking about suicide, get help immediately. There are many resources available that can help you think of other ways to cope with emotional pain. Call your emergency services or the National Suicide Prevention Lifeline at 1-800-273-8255.
- Be aware of the possibility that you're depressed. While feeling sadness is normal, prolonged and chronic feelings of despair and grief are not common. If you are losing weight, have no appetite, and have decreased interest in activities that you once enjoyed, you might be experiencing depression. In this case, you should contact a doctor or therapist for an evaluation.
- Listen to sad music. Strangely enough, researchers say that listening to depressing music helps us process negative emotions and promotes healing. So don't be afraid to crank up that Adele album to help deal with your breakup. [24]
- Don't abuse addictive substances. Sometimes we numb ourselves with chemicals that allow us to put some space between us and our feelings. Doing so not only keeps us from actively dealing with those emotions but also might reinforce negative habits where we develop dependencies on addictive substances. Be careful not to use drugs and alcohol to cope with your pain.
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| How to Make an Easy Paper Box Posted: 10 Dec 2016 08:00 AM PST Paper boxes are easy, environmental friendly crafts that make good gifts, trays, and storage containers. You can make them by folding any size paper into a variety of shapes. They are a useful, fun way to use up flyers and discarded paper. EditMaking a Rectangular Paper Box - Choose your paper. For this method, rectangular paper works best. If you are making a gift or a party favor, use brightly colored and/or patterned paper. If you are simply practicing your paper folding skills, use some scrap paper instead.
- Fold the paper vertically in half. If using patterned paper, make sure the pattern is on the outside. Unfold the paper again.[1]
- Make sure each fold is creased well. You can crease the folds with your fingernail, a coin, or some other small, hard object.
- If you're using cardstock or another kind of thick paper, you can use something called a "scoring tool." This can be a very dull knife, an empty ballpoint pen, a bone folder, or an embossing tool.[2][3]
- Fold each side of the paper to the center crease. Take the edge and line it with the center crease. Once again, the pattern should be on the outside. Unfold the paper. It should now be in quarters sectioned widthwise.
- Fold the entire paper in half lengthwise. The pattern should be on the outside. Unfold the paper once more. It should now be in eight equal sections.
- Fold each short side to the center crease. You are doing the same thing with this new lengthwise center crease as you did in Step 3.
- This will give the new side four sections. The paper should now have 16 sections in all.
- Do not unfold your paper this time. Keep in folded lengthwise.
- Fold each corner. Line the corners up with the nearest lengthwise crease. The folded corners should each form right triangles with their bases flush with a lengthwise crease. You should end up with an uneven octagon.
- A strip of paper should be between the center creased edges and the edge of the newly folded corner, creating a flap.
- Fold the flaps from the middle down over the triangles made in the previous Step. This opens the center of the paper so you can see the center crease inside the box.
- This flap will be seen from outside the box. If you are making a gift or decorative box, you might consider using two-sided patterned paper for additional ornamentation.
- Pull up on the two flaps. You can grip them by the creases in the middle. You should now have a complete box.
- You may have to re-crease some of the folds to make your box stand more securely.
- Make any finishing touches. Use some scotch tape on the corners if you would like them to sit flat. Decorate the bed of the box with markers or pens if you want to. If you're using it to hold a gift, write a surprise message to your giftee that will be covered by the item.
EditMaking an Alternate Rectangular Box - Choose your paper. Starting with a rectangular sheet works best. As above, the paper you pick will depend on the box's purpose. If this is a gift or a decorative item, use patterned or brightly colored paper. If it's just for practice, use scrap paper.
- Fold the paper lengthwise in half. If using patterned paper, make sure the pattern is on the inside. This is in contrast to Method 1, so be sure to pay attention. Unfold the paper.[4]
- Fold the long sides to the center crease. Make sure the pattern is on the inside. Take the outer edges and fold to the center crease. Unfold the two creases you just made.
- The paper should now have four vertical sections. At this point, the paper is still half folded, so you should only see two of them and no pattern.
- Fold back the edges lengthwise along the nearest crease. The paper should now have flaps, with the pattern of the paper visible.
- Each flap should be three layers folded on top of one another in a Z pattern.
- Do not unfold the paper.
- Flip the paper over and fold the edges to the center crease. When the paper is face down, you should see only the center crease and the two lengthwise edges. Fold the paper towards the middle crease so that it lines up with the two outer creases. Unfold partially so that the outer creases return to edges.
- There should be two lengthwise sections before unfolding and four lengthwise sections after.
- Fold the bottom left corner to the third crease towards the right. Line up the bottom outer edge with the crease.
- The new triangular section will have a flap in the middle of it.
- Fold the bottom right corner of the flap to the top edge. This should create a new flap in the shape of a symmetrical trapezoid.
- Fold the bottom right corner upwards to meet the edge of the flap. The bottom right corner will be on the other side of the third crease.
- The newly made section will be triangular with a point at the end. The top should have a flap.
- Insert the newly made section into the flap below. Lift the newly folded section and carefully slip into the flap on the section beneath it. The flap and the folded triangular corner will be visible.
- Tuck the pointed tip in. Take the triangular corner and fold underneath the flap. You may need to re-crease the folds.
- You should have a straight edge along the bottom. The newly folded flap section will be in the shape of a trapezoid. It will sit with its parallel sides flush with a second larger trapezoid.
- Repeat Steps 6-10 with the opposite end. It may help to turn the paper 180 degrees before you begin.
- When finished, the two sides should mirror each other. The paper should now be in the shape of an oblong octagon.
- Lift each flap. This should complete the box by creating four standing sides. You may need to reinforce the crease to get the sides to stand better. As with Method 1, you may want to decorate the bed if it's for a special occasion.
EditMaking a Square Box - Choose your paper. Think about the purpose of the box. If this is a gift or a decorative item, use patterned or colored paper.
- For this particular Method, square paper should be used. Origami paper is ideal for a gift box. Make sure your paper is completely even on each side. Either use square paper, or measure and cut the paper so each side is the same size.
- Fold the paper in half. If using patterned paper, make sure the pattern is on the inside. Turn the paper 90 degrees and repeat this step. You should now have four sections. [5]
- Fold each corner into the center. You should start with the paper patterned side down, folding each corner to reveal the pattern side of the paper. The plain side should be covered up now. Your paper should now look like a smaller square made up of four identical triangles.
- Fold two parallel edges to the center. The newly folded sections should be folded down on top of the corner folds you just made in Step 3. The paper should now be a rectangle. When folded completely, you should see only two rectangular flaps that meet at the center.
- Fold the shorter edges to the center. The folds should be made over the ones created in Step 4. The shape will now be an even smaller square. The only visible pieces at this point should again be two rectangular flaps that meet at the center.
- Unfold the paper partially. Rotate Stop unfolding once you have the square made up of triangles that you made in Step 3. Fold two parallel edges back towards the center on the already creased fold. There are two sets of edges to choose form, but they are identical. You are not making a new fold. Let them sit vertically, as these will be the beginnings of your box's sides.
- Lift the paper by either of the central widthwise triangles. This should partially unfold one shorter end of the rectangle. Don't use too much force to avoid tearing the paper. You may need to re-crease any edges that aren't crisp. You should now have three outwards-facing triangles, two of which with a central crease. The base of each triangle forms three sides of the square that will make up the next side of your box.
- Push the two creased triangles back inward. Pinch the central creases together to invert the triangles and push them down. Push inward on the creases and line the triangles against the central crease of the new side. The paper should start folding, lifting the new side up.[6]
- Fold the remaining triangle into the box. This last triangle's base will be the crease that will create the inner lower edge of this side. After folding in, the last triangle should now be in the bed of the box, creating a square with three other identical triangles.
- Repeat Steps 7 through 9 with the opposite side. All four triangles should fit perfectly into the bottom of the box. Your box's bed will look like the square made up of four triangles in Step 3. If you want the triangles to stay perfectly flat, you may need to tape them down.
EditMaking a Pillow Box - Gather your materials. Unlike the previous boxes discussed, you will need to do some cutting and gluing. Don't let this intimidate you; pillow boxes are actually the easiest type of paper box to make. It's best to use cardstock or another type of thicker paper for these boxes. In addition to paper, you'll need scissors, a ruler, and glue.[7]
- You will also need a scoring tool if you use cardstock.[8]
- Print off a pillow box template. Find a template you like online. You can pick a minimalist pattern or an elaborate one.
- You can even print out a blank template that you can decorate yourself. If you choose to decorate the paper, do so before you start folding. Decorating an already-folded box is both difficult and runs the risk of collapsing it.
- You can also print a blank template directly onto decorative paper.[9]
- Cut out your template. Using your scissors, carefully cut along the lines designated by the template. A standard pillow box template has two parallel straight sides and four curved sides. They look similar to a wide hour glass. Some may be more elaborate, but they still tend to keep a "pillow" shape.
- Score the fold lines. For straight fold lines, line your ruler up next to the marked edges on the template to guide you. The curved fold lines will be trickier, since you'll need to freehand them. Gently run your scoring tool up and down the lines until an indent forms. Don't be so rough that you cut through the paper.[10]
- Fold your box in half along the center fold line. If your template is meant to face outside (such as most decorative ones), flip your paper over first.[11] Fold inward to keep your design facing outward. Use your ruler again to guide you if you have trouble.
- Fold and glue the tab. Fold the second straight line inward. The skinny flap will be what holds the box together. Flip the box back over and apply glue evenly on the tab.
- Assemble the main part of the box. Fold the box in half again, decorative sides facing out. Tuck the flap under the far edge of the box. Line up the flap so that its crease is now flush with the far edge. Place your box in a heavy book while the glue dries to seal the edges.[12]
- Fold the curved edges inward to finish your box. Once the glue has dried, gently fold the round scored lines down towards the center of the box with your fingers. They should now form two parallel sides each shaped like a pointed oval.[13] Because of their concave shape, the edges should hold together without any additional glue. If you used thin paper, though, glue may be necessary.
- Don't expect to get it perfect on your first try. It will take practice.
- Paper boxes aren't as sturdy as other boxes. Don't put heavy objects, fragile items, or liquids in them.
- If the instructions sound difficult or complicated, don't worry, it's not that hard. Keep trying until you get the step, or try again with a fresh sheet of paper.
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| How to Get Cut Arms Posted: 10 Dec 2016 12:00 AM PST Well-defined arms, or cut arms, are a great look for summer by the beach or after a hard workout at the gym. To get cut arms, you will need to do an arm routine at least two to three times a week with weights, working the two major muscles of your arms: biceps and triceps. While it is not possible to lose weight only one targeted area of your body, doing these exercises will help strengthen and define your arm muscles when integrated into an existing full body workout routine. EditCreating an Arm Workout Routine - Plan to do your workout three times a week. When doing an exercise routine that involves weight lifting or resistance bands, you should allow your body 48 hours to recover. This means you should do your arm workout on alternating days (Mondays, Wednesdays, and Fridays, for example) so your muscles have a sufficient amount of time to rest.[1] Your arm muscles are a small muscle group and can be easily injured if they are overworked. Prevent injuries or pain by always giving your muscles time to recover between sets and between workouts.
- Try to stick to the same three days schedule every week so you can commit to your workout routine and integrate it into your work schedule.
- Vary your workout exercises. Muscle development plateaus when you complete the same routine each session. Avoid this by challenging your muscles with different exercises on different days or slight variations on existing exercises.[2]
- You may want to create a schedule of exercises where you do different arm exercises each week and rotate the exercises so you are always varying your exercises from day to day or week to week.
- Your body adapts to workouts around four weeks. Change your routine within four to six weeks to prevent your body from plateauing.
- Use weights or resistance bands. Before you start doing arm exercises, you should buy free weights that are comfortable and challenging enough for your level of fitness. You can also use resistance bands in lieu of free weights if you are looking for a more portable and convenient training tool.[3]
- If you have never used free weights before, you may want to ask an assistant at your gym for tips on how to lift weights properly. For these arm exercises, you will be doing at least three to five sets of each exercise, 10-20 times each time. You should look for an amount of weight that you are able to lift 10-20 times without experiencing muscle failure or extreme muscle fatigue. During your workout, muscle failure should occur right after you have done your last rep.
- The more you lift weights, the more familiar you will become with your muscle failure point. Depending on your current fitness level, you may begin with lighter weights, 5-10 pounds each, so you can build muscle strength over time.
- Do full contractions for every exercises. To maximize your workouts, you should try to complete a full contraction for every exercise. This means completing a full contraction at the top of the movement and a complete stretch at the bottom of the movement. You should move from the starting position of the exercise to the ending position of the exercise with full effort and a complete range of motion.[4]
- It can help to begin by practicing these arm exercises in a full body mirror so you can watch your form and make sure you are always completing a full contraction for each movement. You should also try to squeeze or flex your arm muscles between sets to keep your muscles active and to always stretch between sets to maintain your range of motion and prevent your muscles from cramping up.
- Maintain a healthy diet as you work out. A big part of building muscle effectively is maintaining a healthy diet, before, after, and between workouts. It's important that you eat properly after your work out to maximize your muscle definition and help your body replenish itself after a workout.
 - You should plan your meals around your daily calorie intake requirements and make post-workout meals that are high in protein and carbohydrates. Avoid foods high in trans fat and empty calories after a workout, as these will not help your body recover and can reduce your body's ability to stay healthy, fit, and toned.
- If you are trying to build muscle, you should eat a diet that will encourage your body to build muscle as you work out. Your diet should consist of 46 grams for women and 56 grams for men of protein, such as red meat, fish, poultry, eggs, and dairy. Focus on eating complete proteins, instead of incomplete proteins, particularly animal products and vegetarian sources of protein like beans, soy, quinoa, and chia seeds. Your diet should also include healthy sources of carbohydrates, such as brown rice, rolled oats, sweet potatoes, and whole rye bread. You should cook your foods in healthy fats like olive oil and sunflower oil, and consume plenty of fiber through vegetables and fruits.
EditDoing Bicep Exercises - Begin with bicep curls. Your biceps are your strongest arm muscles and when they become more defined, they create a nice curve just above your elbows. Use free weights, also called dumbbells, that are comfortable for you to hold in each hand and provide just enough weight to be challenging but not impossible to lift.[5] Bicep curls can be done in a standing position on even ground or seated on a workout bench.
- Stand with your legs shoulder distance apart and a dumbbell in each hand on either side of your body, with your palms facing each other. The dumbbells should be horizontal in each hand.
- Breathe in and raise the dumbbells until they reach the height of your shoulder. Pause and then breathe out as you lower them back down. Do not jerk your upper body as you lift the weights. You want smooth, fluid movements, with a full contraction as you move your arm up and a full stretch as you move your arm back down.
- Repeat these movements for three to four sets of 12 reps.
- You can also do alternating bicep curls as a variation on standard bicep curls, six times per arm, alternating each arm.[6]
- Practice inner bicep curls. You are targeting your inner bicep muscles with this exercise. You can do these exercises standing or seated. If you do the seated version, sit on the end of a work out bench and keep your abdominal muscles tight as you raise and lower the dumbbells.
- Hold one dumbbell in each hand with your palms facing each other.[7]
- Breathe in and raise both dumbbells so they are on either side of your body at shoulder height. The dumbbells should be horizontal in your hands as you raise them.
- Pause and then breathe out as you slowly lower them down.
- Repeat these movements for three to four sets of 12 reps.
- Try hammer curls. These exercises are great for building your bicep muscles and can be challenging if you increase the reps over time.[8]
- Start in a standing position with your legs shoulder distance apart. Hold one dumbbell in each hand along the sides of your body with your palms facing your body.
- Raise both dumbbells by curling your elbows towards your body. The dumbbells should be vertical in your hands. Keep your upper arms straight and even. Pause and then lower them back down.
- Repeat these movements for three to four sets of 12 reps.
- Do seated isolated dumbbell curls. It's best to do these exercises in a seated position so you can focus on working your bicep muscles.[9]
- Sit at one end of a work out bench with your legs shoulder width apart. Hold one dumbbell in your hand and place your elbow extended against the front area of your inner thigh. You should have enough room between your legs to raise and lower the dumbbell against your inner thigh without hitting your other leg.
- Breathe in and raise the dumbbell until it reaches shoulder height. Pause and breathe out as you extend your arm back to the starting position.
- Repeat this movement six times on each arm for three to four reps.
- Practice Preacher bicep curls. To do these exercises you will need access to an arm pad that you can raise and lower according to your height.[10]
- Start with Preacher bicep curls using a supination grip, where your palms are facing up. Place your upper arms against the arm pad so your palms are facing up, with a dumbbell in each hand.
- Breathe in and raise one dumbbell until your forearm is parallel to the floor, pause, and then breathe out as you lower your arm back down. Repeat these movements with your other arm.
- Alternate on each arm, six times each arm, for three to four sets.
- You can also do Preacher bicep curls with a neutral grip, where your palms are facing each other. Repeat the same movements, alternating each arm, with a neutral grip for three to four reps.
EditDoing Tricep Exercises - Do tricep extensions. Strengthen your triceps by doing extensions with a dumbbell on your back, lying down. This will allow you to target your tricep muscles in a comfortable and stable position. You will need access to an exercise bench to do this exercise.[11]
- Lie down on your back on a bench with your legs on either side of the bench. Hold one dumbbell with both hands so it is directly over your chest.
- Breathe in as you bend your elbows and lower the dumbbell towards your forehead. Pause and then breathe out as you straighten your arms back into the starting position.
- Repeat these movements 12 times for three to four reps.
- You can also do overhead tricep extensions, which are done standing. Hold one dumbbell between both hands over your head. Breathe in as you bend your elbows and lower the dumbbell behind your head, pause, and then breathe out as you straighten your arms back to the starting position.
- Try tricep dips. You can do tricep dips on an exercise bench or sitting in a chair. This exercise is ideal if you do not have access to free weights as it requires you to use your body weight.[12]
- Sit on the edge of an exercise bench or on the edge of a chair, with your legs bent or extended in front of you. Place your hands on either side of your hips behind you on the bench or chair.
- Shift your hips forward so they are two to three feet from the bench and bend your elbows. Breathe in and lower your hips down towards the ground, bending at the elbows and creating a 90 degree angle with your arms. Pause and breathe out as you raise your hips back to the starting position.
- Repeat these movements 12 times for three to four reps.
- Practice tricep kick backs. This exercise will help to define your triceps, especially if you increase your reps over time. You will need an exercise bench to do this exercise.[13]
- Start with your right leg bent on the exercise bench and your right arm flat on the bench. Keep your left leg straight on the side of the bench.
- Hold a dumbbell in your left hand. Keep your lower back straight as you bend forward at the hips so your torso is almost parallel to the floor. Your left arm should be bent so your arm forms a 90 degree angle and the dumbbell is parallel to the floor.
- Breathe out as you extend your left arm behind you, lifting the weight up and back. Pause and breathe in as you return your arm to the starting position. Be careful not to jerk your body as you lower the dumbbell back down.
- Repeat these movements six times on each arm for three to four reps.
- To avoid injury, make sure to warm up for a few minutes by brisk walking, walking on a treadmill, jumping jacks, or jumping rope. After any strength workout, make sure to stretch the muscles you worked out.
- There are some body weight exercises that you can do if you don't have the equipment. You could do: knuckle push ups, pull ups, muscle ups, one arm dips, and front flexes.
EditThings You'll Need - Two dumbbells of equal weight and/or a resistance band
- Adjustable weight bench
- A chair
- Adjustable arm pad
EditRelated wikiHows EditSources and Citations
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