Triceps Kickbacks. Stand facing your partner. Wrap the tubes around each other and each hold one handle in your right and left hands. Slowly bend forward at the hip while maintaining perfect posture and a long spine. Position both of your elbows up high and keep them there throughout the entire exercise. Your elbows will act as a hinge as you and your partner slowly straighten your arms backward. Your elbows should not move out of position. Slowly return to the starting position. Complete 1 set of 8–20 reps.
Week 2. Will focus on the development of muscle tone and muscular endurance. We are altering the reps/rest intervals this week which will initiate a heightened fat-burning effect from the workout.
Sets: You will perform 3 sets of each exercise.
Reps: 15 – 20 per set
Rest: 30 seconds only between sets.
Week 3. This week we revert back to the same workout as given for week 1. But on the last set of each exercise we are going to do a “drop-set” this means that on the last set of each exercise once you have completed the given number of reps you will reduce the weight down about 30% and complete as many reps as you can to failure. Example would be if you were doing say Dumbell Press for chest and you were using 10kg dumbell once you had completed your last repetition on the last set you would put that weight down and immediately pick up 3kg dumbbells and continue with this weight until you could not complete any more repetitions. Then you would move onto the next exercise.
Reps: 8 – 10 reps, with drop set on last set.
Rest: 60 – 90 seconds.
You will complete this routine for a total of nine weeks before the exercises will need to be changed to different exercises to shock the body.
As the name suggests, the Triceps Dips target the triceps brachii muscles, commonly known as the triceps. These are the muscles that run on the backside of your upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. These muscles straighten your elbows and allow you to push your arms forward.
To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing Triceps Dips, or any type of exercise for that matter. Learn how to do the basic Triceps Dips in this section:
STEP 1: Place your feet hip-width apart. Keep your back close to the bench.
STEP 2: Lower yourself until your arms are bent at 90°, then push back up until your arms are straight, but not locked.
Whether you prefer working with Free Weights, Weights on Gym Machines or just with your own body weight, the important thing to do is to start realistically and keep at it - at all costs.
One of the major benefits of Stretching is that it improves your flexibility. Regular Stretching can help retain your flexibility and a good range of motion when you grow old, not only for exercising but for your daily activities as well. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, all your hard work at the gym will be in vain.
Like the shoulders, the triceps brachii muscles, commonly known as triceps, are also a three-headed muscle complex. The triceps are the muscles that run on the backside of your upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. These muscles straighten your elbows and allow you to push your arms forward.
Strengthen your triceps by doing the Triceps Stretch regularly. Learn how to do this exercise in this section:
STEP 1: Stand (with legs slightly bent and feet hip-width apart) or sit and raise your left arm over your head with your elbow bent.
STEP 2: Place your left hand over your back as if you were reaching down your spine. With your right hand, gently push your left arm back to extend the stretch. This will stretch down the back of the arm. Hold for about 10 seconds and then change sides.
It would be relaxing to get into a really good Stretching session to release all of that accumulated tension our bodies take each day.
Thursday, March 26, 2009
You Don’t Have To Go To A Gym To Work Out.
What? No gym? How will I get buff?
For those of us lucky to live in locations with great weather, we can use the great outdoors as our natural gym.You can do your stretches at the park. Some people like to stretch in their living room before they go out so that they can lie down on the floor without getting dirty.
You should stretch for at least 10 minutes before starting any exercise.
Don’t forget to stretch after your work out, too.
You don’t have to run on a treadmill or on the track.You can run up hills or up and down the stairs.Running up hills or up stairs not only gives you a good cardio workout, but you also get more strength and muscles in your legs.
Dips are great anywhere!Dips strengthen and tone your triceps.You just need to put your hands facing you on a sturdy surface, such as a chair, bench or steps.Steady your legs in front of you so that you can sink to a seated position, while your arms bend to a 90 degree angle.
Push ups on the steps. You can do this in the city or even your house. As long as you have steps and are steady, you can challenge yourself in many ways with push ups.
Maintaining balance is important as we age. If you have steps, stones or any other solid surface, you can leap from one to another to maintain your balance.
Don't forget to stretch after your work out.
Contact me at melissa@ultrafitsf.com for personal training in the park.
