Wednesday, 8 February 2012

Tricep Attack!

This one is for you Meghan! How to deal with tuckshop arms/bingo wings/insert_nasty_flabby_arm_slander_here. There is no way to spot reduce excess weight, sadly.
So, first of all, clean up your diet so that all this tricep work isn't hidden by donuts.
Secondly, grab a mat, some light to moderate hand weights and a chair or bench.

Tricep kickbacks
1. Bend from the hips, supporting one knee on a bench and brace your abs, lengthening through the spine. Try not to hunch!
2. Hold the weight in an "L-shape", with your elbow close to your torso, in line with your shoulder.
3. Raise the weight so that your arm is long and straight, squeeze through the back of the arm, then return to original position.


Tricep dips
1. Sit on the edge of a chair/bench with your hands close to your thighs.
2. Inch forward until you are only supported by your hands, with feet at hip distance ahead of you (further out than your knees)
3. Lower yourself, keeping your back close to the bench, until you are at a 90 degree angle to the ground, then push through the palms of your hands to rise until arms are almost straight
4. Repeat, without sitting back on the chair/bench until you have completed a set.
Overhead extension

1. Hold a dumbell or weight with both hands over head
2. Frame the face with elbows - trying to keep your biceps close to your ears throughout the exercise
3. Lower the weight behind the head (only your forearms are moving!), then raise the weight to starting point
4. Brace through the abdominals for stability
Chaturanga Dandasana
1. Yogis will know this pose from their regular ashtanga class - for the rest of us, it's basically a tricep push up, where you hold at the lowest point before pushing up to start (or through to upward dog)
2. Keep your elbows in close to your body, shoulders away from ears, abs braced, eyes on the ground and heels pushing back
3. Push through the palms to raise back to start position
  4. You CAN do this from your knees, the same techniques apply

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