@WomensHealthMagazine

5 Moves That Will Torch Your Triceps And Biceps

11 months ago, 8 Dec 02:03

By: Jenna Autuori Dedi ...

Whether it's caused by stress or some serious gym time, sometimes you wake up feeling all kinds of knots in your shoulders. "Our shoulders tend to be the most overworked muscle group in the body—the shoulder helps hold you up in plank, paddle your arm in a swim stroke, hold a weight above your head, and balance an arm full of groceries," says Nichole Peterson, an ACE-certified personal trainer at Barry's Bootcamp in San Francisco, California. "Most times muscle soreness feels like small-muscle fatigue, nothing that would hinder you from working out, but uncomfortable enough (at the top of your shoulder) that it may cause you to frequently take breaks," she says. If you literally can't lift your arms over your head, Peterson advises taking two full days off from upper body workouts. But if after those two days, you're ready to get back to your arm workouts, these five moves are easy on the shoulders and will keep your triceps and biceps in the game. Do this routine three times total. And if you want extra calorie burn, Peterson suggests skipping rests and powering through. Targets: triceps, upper abdomen How to: Lie on your back with your legs fully extended toward the ceiling, holding an eight- to 12-pound dumbbell in each hand, bending elbows in front of chest so that dumbbells are in front of your face, parallel to floor (a). As you crunch your body up, fully extend your arms above your head and your legs into the air. Try to get your dumbbells to meet your toes (b). Reverse crunch to return to start position, but bend your elbows to bring dumbbells to the sides of your ears. Do 15 reps. Targets: triceps, abs How to: Start in a plank position with feet wider than hips, holding an eight- to 12-pound dumbbell in each hand, with hands directly under shoulders (a). Gripping the dumbbell, drive your left elbow behind your body and pull your weight up to your armpit (b). Fully extend your left arm to so that dumbbell is in line with your body (c). Repeat on right side to complete one rep. Do 15 reps. These dumbbell exercises will sculpt sexy, strong shoulders: Targets: triceps, biceps and abs How to: Stand with feet hip-width apart, holding an eight- to 12-pound dumbbell in each hand, palms facing in. Hinge slightly forward at your hips, bending knees slightly (a). Bend elbows so that dumbbells are by your sides, next to your waist with arms bent 90-degrees, palms facing in (b). Mimicking the motion of running arms, bring your right dumbbell up toward your shoulder, while at the same time extending your left arm behind your body, keeping palm facing in for both (c). Then switch sides, simultaneously reversing arm positions with opposite side. To make it harder, speed it up. Continue alternating sides for 45 seconds. Targets: biceps How to: Stand with feet hip-width apart, holding eight- to 12-pound dumbbells in each hand, arms by sides, palms facing in (a). Bend your elbows and raise weights to your ribcage, palms facing in (b). ...
Read More


Category: magazine women women_fitness fitness

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@WomensHealthMagazine

5 Moves That Will Torch Your Triceps And Biceps

11 months ago, 8 Dec 02:03

By: Jenna Autuori Dedi ...
Whether it's caused by stress or some serious gym time, sometimes you wake up feeling all kinds of knots in your shoulders. "Our shoulders tend to be the most overworked muscle group in the body—the shoulder helps hold you up in plank, paddle your arm in a swim stroke, hold a weight above your head, and balance an arm full of groceries," says Nichole Peterson, an ACE-certified personal trainer at Barry's Bootcamp in San Francisco, California. "Most times muscle soreness feels like small-muscle fatigue, nothing that would hinder you from working out, but uncomfortable enough (at the top of your shoulder) that it may cause you to frequently take breaks," she says. If you literally can't lift your arms over your head, Peterson advises taking two full days off from upper body workouts. But if after those two days, you're ready to get back to your arm workouts, these five moves are easy on the shoulders and will keep your triceps and biceps in the game. Do this routine three times total. And if you want extra calorie burn, Peterson suggests skipping rests and powering through. Targets: triceps, upper abdomen How to: Lie on your back with your legs fully extended toward the ceiling, holding an eight- to 12-pound dumbbell in each hand, bending elbows in front of chest so that dumbbells are in front of your face, parallel to floor (a). As you crunch your body up, fully extend your arms above your head and your legs into the air. Try to get your dumbbells to meet your toes (b). Reverse crunch to return to start position, but bend your elbows to bring dumbbells to the sides of your ears. Do 15 reps. Targets: triceps, abs How to: Start in a plank position with feet wider than hips, holding an eight- to 12-pound dumbbell in each hand, with hands directly under shoulders (a). Gripping the dumbbell, drive your left elbow behind your body and pull your weight up to your armpit (b). Fully extend your left arm to so that dumbbell is in line with your body (c). Repeat on right side to complete one rep. Do 15 reps. These dumbbell exercises will sculpt sexy, strong shoulders: Targets: triceps, biceps and abs How to: Stand with feet hip-width apart, holding an eight- to 12-pound dumbbell in each hand, palms facing in. Hinge slightly forward at your hips, bending knees slightly (a). Bend elbows so that dumbbells are by your sides, next to your waist with arms bent 90-degrees, palms facing in (b). Mimicking the motion of running arms, bring your right dumbbell up toward your shoulder, while at the same time extending your left arm behind your body, keeping palm facing in for both (c). Then switch sides, simultaneously reversing arm positions with opposite side. To make it harder, speed it up. Continue alternating sides for 45 seconds. Targets: biceps How to: Stand with feet hip-width apart, holding eight- to 12-pound dumbbells in each hand, arms by sides, palms facing in (a). Bend your elbows and raise weights to your ribcage, palms facing in (b). ...
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