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!
J
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