Tuesday, March 25, 2014
ABC's of Arm Training
Spring is here and tank top season is just around the corner! Like I have said before (and will probably say many more times) I. LOVE. MUSCLES. J How many of you have noticed a woman or man in a sleeveless top and thought to yourself, “Dang they have some sculpted arms”? So you may have not thought those exacts words but maybe they were close. You can appreciate the hard work, determination, and patience it takes to develop such arms. A question that is frequently asked relates to arm jiggle (especially the back of the arm) and how to get rid of it. Here is insight into the arm and how to train for tank tops!
The posterior (back side) portion of the arm is composed of the triceps brachii, tri- meaning “three heads”. The three heads originate on the scapula and humerus and insert on the olecranon process of the ulna bone. The medial head lies deep and is therefore covered by the other two heads. The triceps extend the forearm at the elbow joint. The back of the arm is an area of concern for some of you and you might refer to the way it jiggles. This is caused by several factors including: diet, excess fat, age, weight loss and gravity. As we age, our skin loses elasticity and becomes less firm so it causes the arm tissue to move more. Excess fat can accumulate in this area and cause movement as well as weight loss, where the skin has been stretched and now remains loose.
So what exercises are beneficial to building strong, sculpted arms? Here is the ABC arm workout… Arm Blast Circuit! **These exercises are purposely grouped together to perform super-sets. Perform one set of the bicep exercise and move immediately into the tricep exercise. Rest 30 seconds and repeat until you have completed 4 sets of each before moving on to the next group of exercises.**
Bicep Curl- Stand with your feet shoulder-width apart. Hold dumbbells in each hand in front of your hips, palms facing out. Curl your right hand toward your shoulder. Then lower it back down to the start position. Repeat with the left arm. Alternate sides for 4 sets of 8-10. (picture from womens health magazine)
Tricep Dip- Sit on the edge of a bench or chair with your feet together. Place your hands on the seat on each side of your thighs and keep your feet flat on the floor. Bend your elbows 90 degrees and lower yourself toward the floor. Straighten your arms, raising your body back to the start position. Perform 4 sets of 10. (picture from womens health magazine)
Hammer Curl- Stand with your feet shoulder-width apart. Hold dumbbells in each hand in front of your hips, palms facing towards each other. Curl your right and left hand toward your shoulders. Then lower back down to the start position. Repeat for 4 sets of 8-10. (picture from workoutlab.com)
Overhead tricep extension- Stand with your feet shoulder-width apart. Hold a dumbbell (by the weight part) overhead with your upper arm almost touching your ears and your elbows facing forward. Extend forearm overhead until arms are straight. Lower until forearms in the starting position. Repeat for 4 sets of 10. (picture from womens health magazine)
Reverse Bicep Curl- Stand with your feet shoulder-width apart. Hold a straight bar in front of your hips, palms facing down towards the ground. Curl your right and left hand toward your shoulders. Then lower back down to the start position. Repeat for 4 sets of 8-10. (picture from mens health magazine)
Tricep Pushup- Set up in the plank position with your hands closer than shoulder-width apart. Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back. Push back up to start. Do 4 sets of 10 reps. (picture from realsimple.com)
Have a great day and train hard y'all!