Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Monday, November 17, 2008

Sexier Arms

4 Exercises That Stop the Jiggle!

The Workout

A1. Fitball Supine Triceps Extension

Starting Position:

  • Hold a dumbbell in each hand.
  • Sit on the ball and walk your feet out until your head, neck and shoulders are supported on the ball with the knees at a 90-degree angle.
  • Raise your hips in line with the knees and shoulders like a tabletop. Maintain the tabletop position throughout the exercise.
  • Holding the dumbbells, extend your arms toward the ceiling with a slight bend in the elbows.

    Movement:

  • Slowly lower the dumbbells toward the shoulders by bending the elbows stopping just short of the dumbbells touching the shoulders.

  • Contracting the triceps muscles, slowly return to the starting position stopping just short of the arms being fully extended with a slight bend in the elbows.

    Key Points:

    Inhale while lifting the weights. Exhale while returning to the starting position. The upper arms should remain stationary throughout the exercise.
  • A2. Barbell Double Biceps Curl(stand with your back against a wall for better isolation of the bicep

    Starting Position:

  • Stand with your feet shoulder-width apart with a slight bend in the knees.
  • Hold the barbell with both hands shoulder-width apart, a slight bend in the elbows and palms facing away from your body. The barbell should be resting lightly on your thighs.
  • Keep your shoulder blades contracted throughout the range of motion.

    Movement:

  • Contracting the biceps muscles, raise the barbell toward the shoulders keeping the upper arm stationary and elbows close to the body stopping just short of the barbell touching your shoulders.

  • Slowly return to the starting position.

    Key Points:

  • Exhale as you raise the weight.
  • Inhale while returning to the starting position.

    Instruction: Perform A1 for 10 reps and immediately go to A2 and perform 12 reps (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets..

    B1. The Triceps Extension

  • Starting Position:

  • Stand with a dumbbell in your right hand and your left hand on your hip.
  • Press the weight over your head until your right arm is almost straight with a slight bend in the elbow at the top position.
  • Do not allow the weight to touch your head or neck area.

    Movement:

  • Slowly bend your elbow, lowering the weight until your arm forms a 90-degree angle behind your head stopping before the weight touches your back.
  • Contracting the triceps muscles, slowly return to the starting position.

    Key Points:

  • Exhale while returning to the starting position.
  • Inhale while lowering the weight.
  • After completing the set on the right side, repeat on the left side.
  • This exercise is not to be performed with large dumbbells. The technique is more important than the weight.
  • You can also perform this exercise while seated on a bench.

    B2. The Biceps Curl

    Starting Position:

  • Sit on a bench or chair with both feet in front of your body and your back straight.
  • Hold a dumbbell in each hand with your arms at each side and palms facing forward.

    Movement:

  • Contracting the biceps muscles, raise the weights toward your shoulders stopping just short of the weights touching the shoulders.
  • Slowly return to the starting position.

  • Key Points:
  • Exhale while lifting the weights.
  • Inhale while returning to the starting position.
  • Your upper arms should remain stationary throughout the exercise.

    Instruction: Perform B1 for 12 reps and immediately go to B2 and perform 12 reps (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets.

    Perform the workout on three alternate days of the week. Beginners should perform only one superset of each cycle.

  • Cheers :-)

    posted by Eve @ 10:38 PM

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