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Lynne Brick's Fit Tips ArchiveLynne Brick's Fit Tip #20, 2008 —
Tres Tricep Tone-Ups
(Please click here to view the video that accompanies this fit tip!)
Happy Memorial Day! Can you believe it is the time of year to nearly expose yourself? Are you ready to bare your arms? Many women ask me how they can get their arm to stop "waving goodbye" when their hand has stopped! It does not matter whether you have normal estrogen and progesterone levels or your hormones are waxing and waning with fluctuations. Us women-folk have a tendency to have fat deposited in the abdominal region, the hips and thighs and especially in the back of the arms.
Here are "tres" or three exercises you can do to tone, tighten and firm your triceps:
- Tricep Push-ups. Either on your knees or your toes place your hands directly under your shoulders. This is also where you place your hands for plank position. Bend your elbows as you press your elbows in toward your ribs, as if they are "kissing" your ribs. Keep your core tight and your spine aligned in a straight line. Press your body weight straight up, without locking your joints. Repeat. Start by doing 3-5 reps and work your way up to doing 10-15 reps for 2-3 sets.
- Tricep Kickback. Use a dumbbell that feels a bit heavy. Pull your elbow back behind your back as you position the dumb bell next to your hip. Keep your shoulder square as you slightly tip your body weight forward. You may feel more comfortable placing one foot back behind you to stabilize your back. Keep your elbow stationary as you extend your forearm back to the wall behind you. Keep your wrist straight as you press back, then return to the starting position. Avoid moving your entire arm from your shoulder or allowing the dumbbell to move past your starting position. Repeat. Start by doing 5-10 reps and gradually work your way up to doing 10-15 reps for 2-3 sets. Be sure to work both arms!
- Overhead Tricep Extension. Use a tube with two handles. Step on the tube with one foot as you hold one handle. The less tube you have to work with the more challenging the move. Conversely, the more tube you have to work with, the easier the move. Now step forward with the opposite foot as if you are in a calf stretch position. Raise your elbow next to your forehead, or your temple. (After-all, your body is a "temple"!). Keep your elbow stationary as you extend your wrist and tubing handle toward the point where the ceiling and the wall meet, at a 45 degree angle. Keep the tubing taught and controlled as you raise and lower your wrist. Keep your elbow stationary. This is the one of the best exercises to work the longest of the three heads of the tricep muscle. Repeat 5-8 times. Work your way up to 12-15 reps for 2-3 sets.
Now it's time to read…. Your triceps, like "brail"!
Happy Memorial Day Blessings to you and your families!
P.S.
Please click here to view the video that describes this fit tip. All you need is a video function. It is "white listed" and not spam.
You Go Girl!
Resources:
www.LynneBricks.com
http://www.radiologyinfo.org/en/info.cfm?pg=dexa&bhcp=1#part_one
www.nof.org
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