Let this workout motivate you to create your own circuits. I like to mix it up by going from an upper body move to a lower body move--a great way to keep the heart pumping. Work hard, only stopping for a sip of water after you have completed your first round. And if you do go outdoors, make sure to wear apparel that feels good and is functional.
Do the following exercises one after the other, with 20-30 second rests in between. Once you have completed all 11 exercises, repeat the circuit 3-4 more times. Beginners: Use light weights. Intermediate/advanced: Use medium to heavy weights depending on your goals.
1. Running - Get your heart rate going!
Find an area where you can do short sprints of approximately 30 feet. Walk back to the starting point and begin the next sprint.
Reps:
Beginners - 5 Sprints
Int-Advanced - 10 Sprints
2. Skating - Cardio plus strength
Stand in a seated squat position, with arms bent for balance. Quickly jump from side to side, with as little time as possible on each foot. Explode off and try to go as fast as you can while keeping your balance and concentrating on form.
Reps:
Beginners - 10 on each leg
Int-Adv - go for 20 on each leg
3. Split Squat - Glutes, thighs... oh my!
Stand with feet apart (one in front and one behind) with weight evenly distributed. Place dumbbells in hands and hang down by your sides. Slowly bend your legs, moving weights to the ground and back up, performing a single leg squat. Do all reps and then switch legs.
Reps:
Beginners - 6 on each leg
Int-Adv - 12 on each leg
4. Bicep Shoulder Press Combo - For pretty tank top arms
Stand erect with both feet on the ground. Grab dumbbells and begin with a regular bicep curl. At the end of the move do a shoulder press. Slowly lower back down and repeat the move.
Reps:
Beginners - 6 total
Int-Adv - 12 total
5. Stationary Lunge Bicep Curl - 2 in 1
Why not firm up your legs while you tone your arms with curls? Lunge forward with one leg, place weights down by the forward calf, and curl arms towards shoulders. Lower arms and repeat.
Reps:
Beginners - 3 on each leg, total of 6
Int-Adv - 6 on each leg, total of 12
6. Stationary Lunge Tri Kickback - 2 for 1 again!
Lunge forward with one leg, bend arms and place weights by the sides of your tummy; extend weights back until arms are straight. Lower and repeat.
Reps:
Beginners - 3 kickbacks, then switch legs for a total of 6
Int-Adv - 6 on each leg, total of 12 kick
7. Side to Front Shoulder Raise - Wake up those shoulders
Stand erect with weights by your hips. Raise weights out away from your sides trying to lift up until your arms are parallel to the ground, slowly move the weights so they are in front of you, and then slowly lower back down. That's one rep.
Reps:
Beginners - 6 total
Int-Adv - 12 total
8. Squat Row - Works butt and back
Lower into a squat position, leaning your upper body slightly forward with arms hanging down. Pull weights in toward your body, bending from the elbows until maxed out. Slowly lower back to straight arms. That's one rep.
Reps:
Beginners - 6 total
Int-Adv - 12 total
9. Toe Squat with Front Shoulder Raise - Balance and focus
Rise up onto toes and hold; raise dumbbells straight out in front until parallel to the ground. Slowly lower arms back down while remaining up on your toes. Repeat the move.
Reps:
Beginners - 3 total
Int-Adv - 6 to 8 total
10. Side Toe Squat with V Shoulder Raise
Turn feet and knees outward. Rise up onto toes and hold; raise dumbbells diagonally out to a V until arms are parallel to the ground. Slowly lower back down while remaining on your toes and repeat.
Reps:
Beginners - 3 total
Int-Adv - 6 to 8 total
11. Straight Leg Deadlift
Stand upright with weights in hands, arms straight. Hinge at the waist, slowly lowering weights to your toes or the ground. Slowly raise back up and repeat. Keep knees bent slightly and back straight throughout the move.
Reps:
Beginners - 6 total
Int-Adv - 12 total
Wednesday, 21 October 2009
Thursday, 8 October 2009
Arms Workout Routines
POWER CURLS
Stand with feet slightly wider than hip-width apart, a weight in each hand. Shrug left shoulder toward ear; release, then bend right elbow and curl weight to under right armpit as you extend left arm out to side at shoulder height. Release arms. Do 25 reps. Switch sides; repeat.
Works shoulders, biceps, triceps
BOWLING THROW
Stand with feet staggered, left foot in front of right, a weight in each hand. Rest left hand on front of left thigh; extend right arm behind you, palm down. Curl right arm forward as if throwing a bowling ball . Lower arm. Do 20 reps. Switch sides; repeat.
Works shoulders, biceps
DOUBLE THROW
Stand with feet staggered, left foot in front of right, arms extended at chest height, a weight in each hand, palms facing each other. Squeeze shoulder blades together as you bend elbows, move weights to hips and push hips forward . Return to start; repeat. Do 15 reps. Switch lead leg; do 15 more reps.
Works back, biceps
SUPER SHRUG
Stand with feet slightly wider than hip-width apart, arms extended out to sides at shoulder height, a weight in each hand. Keeping arms straight, lift left shoulder toward ear. Lower and repeat on opposite side for one rep. Do 30 reps, keeping arms lifted throughout.
Works shoulders, biceps, triceps
VICTORY SIGN
Stand with feet slightly wider than hip-width apart, a weight in each hand, arms extended overhead in a V, palms out . Slowly bend elbows toward hips, rotating palms to face body. Press back into V. Do 25 reps.
Works shoulders, triceps
FOREHAND SWEEP
Stand with feet slightly wider than hip-width apart, a weight in each hand. Rest right hand on hip; extend left arm to side at shoulder height. Bend left elbow and bring left forearm across face, covering eyes . Straighten arm. Do 25 reps. Repeat on opposite side.
works shoulders, biceps, triceps
Stand with feet slightly wider than hip-width apart, a weight in each hand. Shrug left shoulder toward ear; release, then bend right elbow and curl weight to under right armpit as you extend left arm out to side at shoulder height. Release arms. Do 25 reps. Switch sides; repeat.
Works shoulders, biceps, triceps
BOWLING THROW
Stand with feet staggered, left foot in front of right, a weight in each hand. Rest left hand on front of left thigh; extend right arm behind you, palm down. Curl right arm forward as if throwing a bowling ball . Lower arm. Do 20 reps. Switch sides; repeat.
Works shoulders, biceps
DOUBLE THROW
Stand with feet staggered, left foot in front of right, arms extended at chest height, a weight in each hand, palms facing each other. Squeeze shoulder blades together as you bend elbows, move weights to hips and push hips forward . Return to start; repeat. Do 15 reps. Switch lead leg; do 15 more reps.
Works back, biceps
SUPER SHRUG
Stand with feet slightly wider than hip-width apart, arms extended out to sides at shoulder height, a weight in each hand. Keeping arms straight, lift left shoulder toward ear. Lower and repeat on opposite side for one rep. Do 30 reps, keeping arms lifted throughout.
Works shoulders, biceps, triceps
VICTORY SIGN
Stand with feet slightly wider than hip-width apart, a weight in each hand, arms extended overhead in a V, palms out . Slowly bend elbows toward hips, rotating palms to face body. Press back into V. Do 25 reps.
Works shoulders, triceps
FOREHAND SWEEP
Stand with feet slightly wider than hip-width apart, a weight in each hand. Rest right hand on hip; extend left arm to side at shoulder height. Bend left elbow and bring left forearm across face, covering eyes . Straighten arm. Do 25 reps. Repeat on opposite side.
works shoulders, biceps, triceps
Monday, 5 October 2009
3 Month Wedding Fitness Plan
3 Months to go............
Fitness Plan
Cardio
Perform cardio for 30 minutes a day, 3 days a week.
Weight-Training
Two days a week, complete full-body weight-training focusing on:
Triceps -- Dips or overhead extensions Chest -- Pushups or dumbbell chest presses Glutes -- Squats or walking lunges
2 Months to go...........
Fitness Plan
Cardio
Perform cardio for 40 minutes, 4 days a week.
Weight-Training
Complete the same weight-training plan from month three three days a week
1 Month to go.............
Fitness Plan
Cardio
Perform cardio for 45 minutes, 6 days a week.
Weight-Training
Follow the weight-training plan from month three, two days a week. Add a core-training workout to your plan for two days a week.
Fitness Plan
Cardio
Perform cardio for 30 minutes a day, 3 days a week.
Weight-Training
Two days a week, complete full-body weight-training focusing on:
Triceps -- Dips or overhead extensions Chest -- Pushups or dumbbell chest presses Glutes -- Squats or walking lunges
2 Months to go...........
Fitness Plan
Cardio
Perform cardio for 40 minutes, 4 days a week.
Weight-Training
Complete the same weight-training plan from month three three days a week
1 Month to go.............
Fitness Plan
Cardio
Perform cardio for 45 minutes, 6 days a week.
Weight-Training
Follow the weight-training plan from month three, two days a week. Add a core-training workout to your plan for two days a week.
Female Workout.....3 best workouts for a firm behind
If you want to tighten and tone your butt, you will have to perform exercises that will target that specific area. Here are 3 exercises that you can do to help your cause. Do each one 3 times at least 3 times a week for best results:
1. Glute extensions:
Purpose:
To isolate the muscles of the buttocks (gluteal group).
Execution:
• Start by kneeling down on all fours.
• Keeping your back flat, extend one leg out behind you heel first (exhale) making sure that you squeeze the butt as it extends!
• Slowly return the leg back to the starting position (inhale) without letting it touch the ground again and then repeat on the same side until your desired # of repetitions are complete.
2. Butt-ups:
Purpose:
To strengthen the muscles of the buttocks (gluteal group) with some emphasis on your stomach and back as well.
Execution:
• Lie down on your back with your knees bent.
• Slowly push your pelvis to the ceiling as high as you can and squeeze your butt cheeks together (exhale)!
• Relax and return to the starting position (inhale) and then repeat!
3. Firehydrant’s
Purpose:
To strengthen the muscles of the outer thigh and butt.
Execution:
• Start by kneeling down on all fours
• From there, lift one leg out to the side (exhale) until it reaches parallel with the ground while maintaining that 90 degree angle at the knee.
• Return the leg back down to the staring position and then repeat with the same leg until desired repetition range is met then switch legs.
1. Glute extensions:
Purpose:
To isolate the muscles of the buttocks (gluteal group).
Execution:
• Start by kneeling down on all fours.
• Keeping your back flat, extend one leg out behind you heel first (exhale) making sure that you squeeze the butt as it extends!
• Slowly return the leg back to the starting position (inhale) without letting it touch the ground again and then repeat on the same side until your desired # of repetitions are complete.
2. Butt-ups:
Purpose:
To strengthen the muscles of the buttocks (gluteal group) with some emphasis on your stomach and back as well.
Execution:
• Lie down on your back with your knees bent.
• Slowly push your pelvis to the ceiling as high as you can and squeeze your butt cheeks together (exhale)!
• Relax and return to the starting position (inhale) and then repeat!
3. Firehydrant’s
Purpose:
To strengthen the muscles of the outer thigh and butt.
Execution:
• Start by kneeling down on all fours
• From there, lift one leg out to the side (exhale) until it reaches parallel with the ground while maintaining that 90 degree angle at the knee.
• Return the leg back down to the staring position and then repeat with the same leg until desired repetition range is met then switch legs.
Training for a wider defined chest
If you can incorporate more push-ups in your chest workouts, you will notice more strength, more size and most importantly, more looks! Do each of the following exercises to failure 3 times a week
1. Push-ups
Purpose:
To strengthen the muscles of the entire upper body with special emphasis on the chest (pectoralis major/minor), front of the shoulders (anterior deltoid), and the triceps (triceps brachii).
Execution:
• Lie down on your stomach with your hands on either side of the shoulders and your fingers spread.
• With your feet together, get up on your toes by pushing your upper body away from the floor until your arms lock at the top (exhale).
• Slowly lower yourself back down to the floor making sure to keep the entire body straight like a board (inhale), and then repeat without letting your upper-body touch the floor in between.
2. Incline push-ups
Purpose:
To target the muscles of the upper chest (pectoralis major).
Execution:
• Place your hands on a step or stair and lie face down on your stomach with your hands on either side of the shoulders and your fingers spread.
• With your feet together, get up on your toes by pushing your upper body away from the step until your arms lock at the top (exhale).
• Slowly lower yourself back down to the floor making sure to keep the entire body straight like a board (inhale), and then repeat without letting your upper-body touch the step in between.
3. Isometric push-ups
Purpose:
To improve the endurance of the chest muscle fibers (pectoralis major/minor) with some emphasis on strength and stability in the shoulder joint as well.
Execution:
• Lie down on your stomach with your hands on either side of the shoulders with your fingers spread.
• With your feet together, get up on your toes and lift your body about 3 inches off the ground.
• Now HOLD THIS POSITION and do not move for as long as you can!
• Remember to keep breathing consistently throughout and try to hold the position a little longer each time.
4. Close-grip push-ups
Purpose:
To develop the muscles of the chest (pectoralis major/minor) and the triceps (triceps brachii).
Execution:
• Lie down on your stomach and place your hands on either side of the shoulders with your fingers spread.
• With your feet together, get up on your toes and push your upper body away from the floor until your arms lock at the top.
• From there, move your hands directly into the centre so that just the thumbs and index fingers touch.
• Slowly lower yourself down to the floor making sure to keep your elbows tucked into your side (inhale).
• Just before you are about to touch the floor, push back away towards the ceiling(exhale) and then continue like that until your desired repetition range is achieved.
1. Push-ups
Purpose:
To strengthen the muscles of the entire upper body with special emphasis on the chest (pectoralis major/minor), front of the shoulders (anterior deltoid), and the triceps (triceps brachii).
Execution:
• Lie down on your stomach with your hands on either side of the shoulders and your fingers spread.
• With your feet together, get up on your toes by pushing your upper body away from the floor until your arms lock at the top (exhale).
• Slowly lower yourself back down to the floor making sure to keep the entire body straight like a board (inhale), and then repeat without letting your upper-body touch the floor in between.
2. Incline push-ups
Purpose:
To target the muscles of the upper chest (pectoralis major).
Execution:
• Place your hands on a step or stair and lie face down on your stomach with your hands on either side of the shoulders and your fingers spread.
• With your feet together, get up on your toes by pushing your upper body away from the step until your arms lock at the top (exhale).
• Slowly lower yourself back down to the floor making sure to keep the entire body straight like a board (inhale), and then repeat without letting your upper-body touch the step in between.
3. Isometric push-ups
Purpose:
To improve the endurance of the chest muscle fibers (pectoralis major/minor) with some emphasis on strength and stability in the shoulder joint as well.
Execution:
• Lie down on your stomach with your hands on either side of the shoulders with your fingers spread.
• With your feet together, get up on your toes and lift your body about 3 inches off the ground.
• Now HOLD THIS POSITION and do not move for as long as you can!
• Remember to keep breathing consistently throughout and try to hold the position a little longer each time.
4. Close-grip push-ups
Purpose:
To develop the muscles of the chest (pectoralis major/minor) and the triceps (triceps brachii).
Execution:
• Lie down on your stomach and place your hands on either side of the shoulders with your fingers spread.
• With your feet together, get up on your toes and push your upper body away from the floor until your arms lock at the top.
• From there, move your hands directly into the centre so that just the thumbs and index fingers touch.
• Slowly lower yourself down to the floor making sure to keep your elbows tucked into your side (inhale).
• Just before you are about to touch the floor, push back away towards the ceiling(exhale) and then continue like that until your desired repetition range is achieved.
Monster Shoulder Workout
1. Dynamic shoulder Press
An advanced exercise used to enhance the functionality and strength of the shoulder (deltoids).
Execution:
• Hold a dumbbell in each hand close to your shoulders.
• Spread your feet shoulder-width apart and push the weight up to the ceiling in a press format (exhale).
• On the way down, as soon as your hands reach your shoulders twist your wrists until both hands are facing you and then twist back to the starting position before starting each new rep.
• Continue in that same format until the desired number of repetitions is achieved.
2. Front raises
To isolate the front of the shoulder muscle (anterior deltoids).
Execution:
• Grasp a dumbbell in each hand and hold them in front of you.
• keeping the elbows locked in a semi-bent position, lift one arm at a time up until your arm is parallel to the floor
• Lower that hand back down to the starting position (inhale)and then repeat with the opposite hand alternatively.
3. Clean and Press
To develop the mass and strength of the shoulders (deltoid group) with further emphasis placed on the front thigh (quadriceps group) and butt (gluteal muscles).
• Stand up straight and grasp a dumbbell in each hand feet shoulder-width apart.
• Bend your knees slightly and use the momentum as you extend them to lift the weight up from your sides up to your shoulders.
• From there Press the weight straight over your head (exhale).
• Lower the weight back down to your shoulders and then return to your sides (inhale) and then repeat.
4. Bent-over Lateral Raises
To isolate the back of the shoulder (posterior deltoid).
Execution:
• Grasp a dumbbell in each hand and bend over so that the upper body is parallel with the floor keeping your knees slightly bent.
• Maintaining your upper-body in the same position and your arms slightly bent, raise the weights out to either side until they reach shoulder height (Exhale).
• Lower the weights slowly along the same path while maintaining control of the upper-body (Inhale)
An advanced exercise used to enhance the functionality and strength of the shoulder (deltoids).
Execution:
• Hold a dumbbell in each hand close to your shoulders.
• Spread your feet shoulder-width apart and push the weight up to the ceiling in a press format (exhale).
• On the way down, as soon as your hands reach your shoulders twist your wrists until both hands are facing you and then twist back to the starting position before starting each new rep.
• Continue in that same format until the desired number of repetitions is achieved.
2. Front raises
To isolate the front of the shoulder muscle (anterior deltoids).
Execution:
• Grasp a dumbbell in each hand and hold them in front of you.
• keeping the elbows locked in a semi-bent position, lift one arm at a time up until your arm is parallel to the floor
• Lower that hand back down to the starting position (inhale)and then repeat with the opposite hand alternatively.
3. Clean and Press
To develop the mass and strength of the shoulders (deltoid group) with further emphasis placed on the front thigh (quadriceps group) and butt (gluteal muscles).
• Stand up straight and grasp a dumbbell in each hand feet shoulder-width apart.
• Bend your knees slightly and use the momentum as you extend them to lift the weight up from your sides up to your shoulders.
• From there Press the weight straight over your head (exhale).
• Lower the weight back down to your shoulders and then return to your sides (inhale) and then repeat.
4. Bent-over Lateral Raises
To isolate the back of the shoulder (posterior deltoid).
Execution:
• Grasp a dumbbell in each hand and bend over so that the upper body is parallel with the floor keeping your knees slightly bent.
• Maintaining your upper-body in the same position and your arms slightly bent, raise the weights out to either side until they reach shoulder height (Exhale).
• Lower the weights slowly along the same path while maintaining control of the upper-body (Inhale)
Sunday, 4 October 2009
3 Key Ab Exercises to a flat stomach
#1. Ab Crunches
Exercise Purpose
This exercise strengthens and stabilizes the muscles of the stomach (Rectus Abdominis).
Execution
Start by laying flat on the floor with your knees bent.
Place both hands behind your head and crunch up slowly keeping your elbows spread wide until your shoulder blades come off the ground and you feel a nice contraction in the stomach (exhale).
Take your time in lowering your upper body back down to the starting position (inhale) and then repeat.
#2. Leg Raises
Exercise Purpose
This exercise strengthens the muscles of the core (Rectus Abdominis)( Obliquus Externus Abdominis) (Erector Spinae) with special emphasis on the pelvic muscles (iliopsoas).
Execution
Lay on your back with your hands placed on the floor on either side of you.
With your toes pointing forward, lift both legs up at the same time until a 90 degree angle is reached at the waist (exhale).
Slower lower your legs back down to the starting position (inhale) and repeat the motion just before your feet touch the floor.
3. Ab Tilts
Exercise Purpose
This exercise strengthens the muscles of the stomach (Rectus Abdominis) with special emphasis on the side stomach muscles (Obliquus Externus Abdominis).
Execution
Start by grasping a dumbbell in one hand while standing up straight with both hands on either side of you.
Then slowly lower the dumbbell down one side of you (inhale) making absolutely sure that your back stays completely straight and both shoulders remain facing forward.
With your opposite hand on your hip, return back to the starting position
Exercise Purpose
This exercise strengthens and stabilizes the muscles of the stomach (Rectus Abdominis).
Execution
Start by laying flat on the floor with your knees bent.
Place both hands behind your head and crunch up slowly keeping your elbows spread wide until your shoulder blades come off the ground and you feel a nice contraction in the stomach (exhale).
Take your time in lowering your upper body back down to the starting position (inhale) and then repeat.
#2. Leg Raises
Exercise Purpose
This exercise strengthens the muscles of the core (Rectus Abdominis)( Obliquus Externus Abdominis) (Erector Spinae) with special emphasis on the pelvic muscles (iliopsoas).
Execution
Lay on your back with your hands placed on the floor on either side of you.
With your toes pointing forward, lift both legs up at the same time until a 90 degree angle is reached at the waist (exhale).
Slower lower your legs back down to the starting position (inhale) and repeat the motion just before your feet touch the floor.
3. Ab Tilts
Exercise Purpose
This exercise strengthens the muscles of the stomach (Rectus Abdominis) with special emphasis on the side stomach muscles (Obliquus Externus Abdominis).
Execution
Start by grasping a dumbbell in one hand while standing up straight with both hands on either side of you.
Then slowly lower the dumbbell down one side of you (inhale) making absolutely sure that your back stays completely straight and both shoulders remain facing forward.
With your opposite hand on your hip, return back to the starting position
Thursday, 1 October 2009
Top 10 Tri-Cep Workouts Home/Gym
Top 10 to Well-Defined Triceps
This week we discuss about the much ignored muscles of the arm- The Triceps. The triceps are the muscles that run on the backside of upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. Their primary function is to extend the elbow and facilitates the backward motion of the arm in the shoulder joint.
The problem with the triceps is that as you get older your triceps will just keep getting softer and gooey. But don't need to worry, because you can tighten and tone your arms by following a regular training routine. If you are too busy and can't make it to a gym you can always use your furniture as gym equipment.
The triceps are a large muscle mass and needs to be trained more than the biceps, which are smaller. When you hear somebody comment on the size of someone's arms, what they are really noticing is the development of that person's triceps. The triceps are among the most visible parts of the body, whether flexing, exercising or just hanging out.
Here's a triad of exercises to help you carve those three stingy muscles.
Press ups :
This exercise is for beginners who have completely no experience with strength training
Stand facing a wall/lie face down on the floor and do a press up against the wall/floor ensuring you get as full a range of movement possible at the elbow.
Aim for three sets of 10 to 20 repetitions.
After 2 to 3 weeks of these exercises, move onto more strenuous exercises.
Isometric Lat-Pull:
Stand with your shoulders low and relaxed, chest and rib cage lifted, and abdominals contracted. Raise your arms over your head and cross your wrists. Make two fists with your hands.
Contract the muscles in your arms, shoulders and upper back and hold the contraction.
Press your elbows down slowly to each side, squeezing your shoulder blades together, until your fists are level with your shoulders.
Continuing to contract the muscles, raise your arms to the starting position.This exercise works your upper back, shoulders and arms without weights, so you can perform the movement anywhere, anytime. Imagine you're holding a heavy object in each hand and use your mind to work the muscles
Dips:
Line up flat exercise bench wide enough apart so that when you lean on with the palms of your hands, the heels of your feet just fit on the edge of the bench without falling off.
Curl your fingers around the edge of the bench, holding your hands outside of your hips.
Slowly lower your body as far down as possible (until your upper arms are parallel to the floor) by bending your upper arms. Keep your forearms and elbows stationary throughout the exercise. Raise yourself to the starting position by pushing up with your triceps. Flex your triceps as you raise to the top.
Try doing 20 repetitions of your own weight for 3 sets. If this is not difficult enough, you can always hook weights around your waist with a belt.
.
Dumbbell Kickbacks:
Start with a light dumbbell in your right hand, with your palms facing in towards your body. Your right foot should be on the ground; your left knee and your left hand should rest on a bench for support.
Position your upper arms so that from your shoulder to your elbow is parallel to the floor and stationary at all times. Your elbow should remain in close to your body. Your back should be straight and roughly parallel to the floor.
Extend the dumbbell upwards until your arm is straight and fully extended and your triceps are contracted (flexed). Hold for a brief second flexing your triceps. Return the weight to the starting position in a slow, controlled manner.
Repeat this motion for 10-12 repetitions on each arm. Do 3 sets on each side.
Tricep Pushdowns:
Stand in front of the pulley machine in basic position with feet either parallel or with one foot forward. Your upper arms should rest at your sides, while your fore arms are bent at an angle of 45 (approx) with your hands holding the bent palms should be facing downwards.
Straighten your arms in an even semicircular until almost fully extended. Slowly bring back the bar to the starting position with exactly the opposite movement. Try 12 reps over 3 sets.
Lying Tricep Barbell Curl:
This exercise can be performed on either a flat or inclined bench. A number of handgrips can be used, however a close grip will work best to help develop your triceps.
Hold a light barbell above your forehead, keeping a bend in your arms. In a smooth motion lift the weight above your head, until your arms are almost straight. Avoid arching your spine keeping your feet on the bench will help prevent this, or alternatively, keep your feet firmly on the floor.
Lower again, and repeat. Remember to avoid hitting your head.
Tricep Extension with resistance band:
While sitting, grasp the band in front of the body with both hands about shoulder width apart. Bring one fist to the opposite shoulder to hold the band against the body.
Holding the other forearm parallel to the floor, fully extend the arm and flex back to the shoulder in a nice controlled movement.
If elbow, wrist or hand pain is aggravated, try different orientations of the palm (palm toward body, palm up, palm down) and different ranges of motion to find a pain-free combination.
Two Arm Pullover:
This is an excellent exercise to isolate the large triceps muscle at the back of the upper arm.
Hold dumbbell with two hands, on both the bar and end of the weight. Make sure the weight is secure; (aim to use fixed weights).
Whilst either sitting or standing, lift the weights from behind your head, arms bent, to a position where your arms are straight above your head.
When moving the weight up or down, take care not to hit your head.Note: Make sure the weights are secure to avoid injury.
Narrow grip Bench Press:
Lying on your back, push a barbell up and down in a smooth movement.
You can adjust the difficulty by increasing the weights and you can place more load on the tricep muscles by narrowing the grip.
Gradually increase the weight and decrease the number of repetitions to 3 sets of 10 repetitions. It is useful to have a partner to assist in this exercises in case you get into trouble.
An alternative without weights is the standard press up. Narrowing the hands will increase the load on the triceps.
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Push ups:
Lie face down on the floor and position your hands at 6 inches apart, 24 inches apart, or as wide as possible for the close, medium or wide variations, respectively.
Your palms should be down, in contact with the floor. Your legs and body should be straight and your head should be in line with the spine.
Press yourself upwards, fully extending your elbows and supporting the lower body on the toes. Alternately, this exercise can be performed with the knees bent - supporting the lower body on the knees.
Return to the starting position.
Strengthens chest, triceps and deltoids
A wise way to work triceps into your workout regimen is to couple them with either chest or shoulder workouts.
Smart Tips
Remember, when using a barbell the total reps should be about 40. With dumbbells, the total number of reps will be about 60. For the most part you should do sets of 8-10. Also, for barbell work, use a straight bar not an EZ curl bar.
Keep the rest periods short 15-60 seconds.
The main goal of the tricep work is to build the area around the elbow. The long head is important for benching.
When doing extensions, keep the barbell or dumbbells close to the head. Don't turn it into a pullover
This week we discuss about the much ignored muscles of the arm- The Triceps. The triceps are the muscles that run on the backside of upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. Their primary function is to extend the elbow and facilitates the backward motion of the arm in the shoulder joint.
The problem with the triceps is that as you get older your triceps will just keep getting softer and gooey. But don't need to worry, because you can tighten and tone your arms by following a regular training routine. If you are too busy and can't make it to a gym you can always use your furniture as gym equipment.
The triceps are a large muscle mass and needs to be trained more than the biceps, which are smaller. When you hear somebody comment on the size of someone's arms, what they are really noticing is the development of that person's triceps. The triceps are among the most visible parts of the body, whether flexing, exercising or just hanging out.
Here's a triad of exercises to help you carve those three stingy muscles.
Press ups :
This exercise is for beginners who have completely no experience with strength training
Stand facing a wall/lie face down on the floor and do a press up against the wall/floor ensuring you get as full a range of movement possible at the elbow.
Aim for three sets of 10 to 20 repetitions.
After 2 to 3 weeks of these exercises, move onto more strenuous exercises.
Isometric Lat-Pull:
Stand with your shoulders low and relaxed, chest and rib cage lifted, and abdominals contracted. Raise your arms over your head and cross your wrists. Make two fists with your hands.
Contract the muscles in your arms, shoulders and upper back and hold the contraction.
Press your elbows down slowly to each side, squeezing your shoulder blades together, until your fists are level with your shoulders.
Continuing to contract the muscles, raise your arms to the starting position.This exercise works your upper back, shoulders and arms without weights, so you can perform the movement anywhere, anytime. Imagine you're holding a heavy object in each hand and use your mind to work the muscles
Dips:
Line up flat exercise bench wide enough apart so that when you lean on with the palms of your hands, the heels of your feet just fit on the edge of the bench without falling off.
Curl your fingers around the edge of the bench, holding your hands outside of your hips.
Slowly lower your body as far down as possible (until your upper arms are parallel to the floor) by bending your upper arms. Keep your forearms and elbows stationary throughout the exercise. Raise yourself to the starting position by pushing up with your triceps. Flex your triceps as you raise to the top.
Try doing 20 repetitions of your own weight for 3 sets. If this is not difficult enough, you can always hook weights around your waist with a belt.
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Dumbbell Kickbacks:
Start with a light dumbbell in your right hand, with your palms facing in towards your body. Your right foot should be on the ground; your left knee and your left hand should rest on a bench for support.
Position your upper arms so that from your shoulder to your elbow is parallel to the floor and stationary at all times. Your elbow should remain in close to your body. Your back should be straight and roughly parallel to the floor.
Extend the dumbbell upwards until your arm is straight and fully extended and your triceps are contracted (flexed). Hold for a brief second flexing your triceps. Return the weight to the starting position in a slow, controlled manner.
Repeat this motion for 10-12 repetitions on each arm. Do 3 sets on each side.
Tricep Pushdowns:
Stand in front of the pulley machine in basic position with feet either parallel or with one foot forward. Your upper arms should rest at your sides, while your fore arms are bent at an angle of 45 (approx) with your hands holding the bent palms should be facing downwards.
Straighten your arms in an even semicircular until almost fully extended. Slowly bring back the bar to the starting position with exactly the opposite movement. Try 12 reps over 3 sets.
Lying Tricep Barbell Curl:
This exercise can be performed on either a flat or inclined bench. A number of handgrips can be used, however a close grip will work best to help develop your triceps.
Hold a light barbell above your forehead, keeping a bend in your arms. In a smooth motion lift the weight above your head, until your arms are almost straight. Avoid arching your spine keeping your feet on the bench will help prevent this, or alternatively, keep your feet firmly on the floor.
Lower again, and repeat. Remember to avoid hitting your head.
Tricep Extension with resistance band:
While sitting, grasp the band in front of the body with both hands about shoulder width apart. Bring one fist to the opposite shoulder to hold the band against the body.
Holding the other forearm parallel to the floor, fully extend the arm and flex back to the shoulder in a nice controlled movement.
If elbow, wrist or hand pain is aggravated, try different orientations of the palm (palm toward body, palm up, palm down) and different ranges of motion to find a pain-free combination.
Two Arm Pullover:
This is an excellent exercise to isolate the large triceps muscle at the back of the upper arm.
Hold dumbbell with two hands, on both the bar and end of the weight. Make sure the weight is secure; (aim to use fixed weights).
Whilst either sitting or standing, lift the weights from behind your head, arms bent, to a position where your arms are straight above your head.
When moving the weight up or down, take care not to hit your head.Note: Make sure the weights are secure to avoid injury.
Narrow grip Bench Press:
Lying on your back, push a barbell up and down in a smooth movement.
You can adjust the difficulty by increasing the weights and you can place more load on the tricep muscles by narrowing the grip.
Gradually increase the weight and decrease the number of repetitions to 3 sets of 10 repetitions. It is useful to have a partner to assist in this exercises in case you get into trouble.
An alternative without weights is the standard press up. Narrowing the hands will increase the load on the triceps.
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Push ups:
Lie face down on the floor and position your hands at 6 inches apart, 24 inches apart, or as wide as possible for the close, medium or wide variations, respectively.
Your palms should be down, in contact with the floor. Your legs and body should be straight and your head should be in line with the spine.
Press yourself upwards, fully extending your elbows and supporting the lower body on the toes. Alternately, this exercise can be performed with the knees bent - supporting the lower body on the knees.
Return to the starting position.
Strengthens chest, triceps and deltoids
A wise way to work triceps into your workout regimen is to couple them with either chest or shoulder workouts.
Smart Tips
Remember, when using a barbell the total reps should be about 40. With dumbbells, the total number of reps will be about 60. For the most part you should do sets of 8-10. Also, for barbell work, use a straight bar not an EZ curl bar.
Keep the rest periods short 15-60 seconds.
The main goal of the tricep work is to build the area around the elbow. The long head is important for benching.
When doing extensions, keep the barbell or dumbbells close to the head. Don't turn it into a pullover
Exercises for fast weight loss
If you really want to lose weight quickly then just changing your eating habits is not going to cut it. You will have to do some form of training. Not just any old exercises will do. You will need to do the right exercises to help you lose the weight.
Virtually all types of exercises will burn calories. If you find you cannot find the time to go for an hours walk or 30 minutes run on a daily basis, you will have to find the exercises which are going to burn the most calories off you in the shortest time possible. But don’t get the wrong impression. These exercises are not easy, the plus side is they do not take long to complete.
Most of us know to lose fat you have to do some form of cardio workouts. Do you really want to spend 45 minutes on a treadmill when 15 minutes will do just as good a job. The main thing to do is do your cardio by interval training.
You need to be doing a steady pace for the first 2 minutes, but you then have to speed it to as fast as you can for 60-90 seconds. You then return to a steady pace and just repeat. Interval training is one of the best exercises to lose weight quickly. You can pick any cardio exercise you like, to do your interval training
The second aspect of your training will involve weight exercises. Now without wanting to offend anybody, I’m not talking about those 2 pound pink dumbells. I’m talking about hitting your biggest muscles with heavy weights. When I say heavy, I mean challenging for you. It doesn’t matter what anyone else is doing. As long as you are feeling it.
Concentrate on doing the exercises that are going to work on the biggest muscles, and hit the most muscle in each training session. You need to do exercises such as deadlifts, pull ups, squats, and benchpress. These exercises can be pretty hard. Because they are so hard you don’t see many people doing those exercises. If you do want to get rid the weight quickly the squat and deadlift will be the 2 exercises to do this.
Each of these exercises will impact every section of your body. They will boost your metabolism, and they will set positive chemical changes in motion throughout your entire body. They will help you not only keep the muscle but build it up. Having more muscle will result in your body burning more fat. Start slowly with this and progress over time.
By using these exercises you will begin to notice your body changing in a few weeks. It won’t be easy, but if you put in the effort, you will get the rewards. Get cracking and start these exercises now, see how much weight you lose.
Virtually all types of exercises will burn calories. If you find you cannot find the time to go for an hours walk or 30 minutes run on a daily basis, you will have to find the exercises which are going to burn the most calories off you in the shortest time possible. But don’t get the wrong impression. These exercises are not easy, the plus side is they do not take long to complete.
Most of us know to lose fat you have to do some form of cardio workouts. Do you really want to spend 45 minutes on a treadmill when 15 minutes will do just as good a job. The main thing to do is do your cardio by interval training.
You need to be doing a steady pace for the first 2 minutes, but you then have to speed it to as fast as you can for 60-90 seconds. You then return to a steady pace and just repeat. Interval training is one of the best exercises to lose weight quickly. You can pick any cardio exercise you like, to do your interval training
The second aspect of your training will involve weight exercises. Now without wanting to offend anybody, I’m not talking about those 2 pound pink dumbells. I’m talking about hitting your biggest muscles with heavy weights. When I say heavy, I mean challenging for you. It doesn’t matter what anyone else is doing. As long as you are feeling it.
Concentrate on doing the exercises that are going to work on the biggest muscles, and hit the most muscle in each training session. You need to do exercises such as deadlifts, pull ups, squats, and benchpress. These exercises can be pretty hard. Because they are so hard you don’t see many people doing those exercises. If you do want to get rid the weight quickly the squat and deadlift will be the 2 exercises to do this.
Each of these exercises will impact every section of your body. They will boost your metabolism, and they will set positive chemical changes in motion throughout your entire body. They will help you not only keep the muscle but build it up. Having more muscle will result in your body burning more fat. Start slowly with this and progress over time.
By using these exercises you will begin to notice your body changing in a few weeks. It won’t be easy, but if you put in the effort, you will get the rewards. Get cracking and start these exercises now, see how much weight you lose.
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