FitSugar

Back to Basics: Overhead Press

FitSugar — Fri, 14 Dec 2007 04:00:00 -0800

Putting all the fancy machines and accessories aside, sometimes you just want to get in a good workout without having to decipher how to use the gadgets. The overhead press is a great way to work your deltoids, biceps and triceps using a set of dumbbells. Pick a dumbbell weight that tires your muscles by about 12 lifts, a good weight to start with is five pounds.

Here's how:

Stand with your legs hip-width apart, knees soft. Hold a dumbbell in each hand and raise arms so that your biceps are parallel to the ground, arms at 90 angles, palms facing forward.
Exhale as you slowly straighten arms until they are extended as you press your hands straight-up toward the ceiling.
Inhale as you return your arms back to the starting position (biceps parallel to the group and at 90 degree angles).
Repeat 12 times. Do three sets.

Fit's Tip: You can also do overhead presses while sitting on a bench. Or to challenge yourself a little more do them while sitting on an exercise ball.

Source

Multitasking Move: Boxing

FitSugar — Mon, 03 Sep 2007 07:00:00 -0700

Ever since I read about couples getting into the ring together I have been a bit obsessed with boxing. Well here's a great Pilates move using hand weights to help you add power to your punch. Yep, this exercise is called Boxing.

**This move works your triceps, lats and deltoids while challenging your core.**
A.) Starting Position Stand with your feet hip distance apart. Bend your elbows back, keeping your upper arm even with your back and bring weights to your upper waist. Then bend your knees to come into a half squat. Then bend forward creasing at your hips so your spine is almost parallel to the floor.	Do: Engage your deep abs by pulling your belly away from the floor. Feel your abs and back "sandwiching" your spine. Don't: Tuck your pelvis under! Your spine, pelvis and head should form one long line.
B.) Move Simultaneously extend your left arm straight out in front of you and the right arm straight behind you. Rotate both wrists so your front palm is down and your back palm is up. Exhale while you do this move and deepen your abdominal engagement. Return to the starting position and repeat on the other side -- This completes one rep.	Do: Control the motion of both arms in a slow and controlled manner. Do: Keep your wrist straight, so your knuckles are in line with your shoulder. Don't: Throw your arms haphazardly about.

Fit's tip: Choose an appropriate weight for your strength level between 3 and 5 pounds. Try doing 8 to 10 reps three times, with 30 second rests in between each set.

Stretch It: Deltoids

FitSugar — Tue, 04 Sep 2007 08:45:00 -0700

You want to work your muscles and then you want to stretch 'em. If you have been doing dumbbell front raises, or front rowing, you have been working your deltoids -- The muscle on the top of the arms that is so fun to show off by wearing tank tops. You want to keep the muscle flexible by doing this stretch for your deltoids.

Deltoid Stretch

Reach your right arm across your chest
Place right forearm in the crook of the left elbow
Bicep curl with your left arm to pull right arm toward your chest

Hold for 10 to 15 seconds

Switch arms to stretch your left deltoid. Repeat the stretch twice on each arm.

Stretch It: Pulling Elbow Deltoid Stretch

FitSugar — Thu, 13 Nov 2008 13:00:00 -0800

If hours of raking leaves or strength training have given you sore outer shoulders, here's a simple stretch you should try. It's a variation of this basic deltoid stretch.

To learn how to do this read more.

Begin with your feet hips-width distance apart. Bend your right arm and hold onto it with your left hand just above your right elbow.
Now use your left hand to pull your right elbow down and toward the left, twisting your upper torso as much as you can without moving your feet.
Hold for thirty seconds and then switch sides.

If this wasn't enough for you, here are some more shoulder stretches to try out.

Weekend Workout: Biceps, Triceps, and Deltoids

FitSugar — Sat, 15 Aug 2009 03:30:00 -0700

If you're looking for a quick workout to target your upper arms, give this strength-training routine a try. You'll need a resistance band, a set of dumbbells, and a mat. Repeat all three exercises for a total of three rounds.

Resistance Band
Hammer Curls

Balancing Tricep
Kickback

Bent Over
Lateral Raises

Still itching for more? Check out these Weekend Workouts to learn how to tone other areas of your body.

Get Lifted: Bent Over Lateral Raises

FitSugar — Tue, 26 May 2009 09:00:00 -0700

It is tank top time! Lateral raises are great for toning your shoulders, but if you also want to target your upper back and the posterior deltoid, try this variation. It's really challenging so you may have to start off with a lighter set of dumbbells.

To find out how to do this move read more.

Hold a dumbbell in each hand and stand with your feet hips-width distance apart. Keep a slight bend in your knees. Fold your torso forward so your back is almost parallel with the floor, and your hands are under your shoulders. Draw your abs in to protect your lower back.
As you exhale, lift your arms out to the side so they are in line with your shoulders. Keep a slight bend in your elbows. To get the upper back working, think of sliding your shoulder blades together. As you inhale, slowly lower the dumbbells back to the starting position. This counts as one rep.
Complete three sets of 10 to 12 reps.

Get Lifted: Lateral Raises

FitSugar — Tue, 12 Feb 2008 13:30:00 -0800

Lateral Raises, also called side-arm raises or shoulder raises, work your (you guessed it) shoulders and more specifically your deltoids. It also strengthens your upper back. For this exercise, you'll need a set of 4 to 8 lb. dumbbells.

Stand with your feet hip distance apart. Hold a dumbbell in each hand so your palms face in towards the sides of your body.
Start with the right side first. With control, keep your arm straight (but don't lock that elbow) and as you inhale, raise your right hand up towards the ceiling. You want your palm to be facing down, and your arm to be parallel to the floor. Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision. So your arm isn't directly out to the side, but slightly forward.
Do the same move with your left arm.
Then do both your right and left arms at the same time.
Continue these moves of right, left, together, right, left, together, for a total of 10 to 12 reps. Do two sets.

Source

What Size Dumbbells to Use When

FitSugar — Mon, 16 Nov 2009 08:00:15 -0800

Dumbbells are an active girl's best friend because they're fairly inexpensive, compact, easy to use, and allow you to tone every part of your body. Using them can be a little confusing since they come in so many sizes, and many people may not realize that one size doesn't fit all exercises. For example, since biceps tend to be stronger than their neighbor muscles, the triceps, you'd want to use a heavier weight when doing bicep curls.

If strength training with dumbbells leaves you in the dark about what size weights to use for which exercise, here's a little cheat sheet. Since lifting too much can lead to a pulled muscle, here are the dumbbell weights you should start off with. Once your body becomes stronger, you can choose to gradually increase the amount.

To see the chart read on

Guess Who?

FitSugar — Sun, 06 May 2007 04:00:00 -0700

Guess who's got these toned and muscular arms?

Want to find out? Then read more

It's Madonna! Forget Girls Just Wanna Have Fun - Girls just wanna have those arms! Her arms are inspirational. She looks so strong - it's amazing!

It must be all the Ashtanga Yoga she does and her macrobiotic diet.

To tone up your arms, you can do arm strengthening exercises like the bent over kick back for toned triceps. Or check out this video to really work all the muscles in your arms, just in time for tank top weather.

View 3 Photos ›

Source

Get Lifted: Water Pump

FitSugar — Tue, 06 Oct 2009 11:00:29 -0700

Just because Summer is over, doesn't mean you can neglect sculpting your shoulders. Here's a strength training move that will tone your deltoid, triceps, and biceps.

So grab a pair of dumbbells and read more.

Stand with your feet hip distance apart, arms by your sides, with a dumbbell in each hand. Engage your abs to create a stable base.
Take a breath in and as you exhale, do reach your right arm out to the side doing a lateral side raise until your arm is parallel to the floor, keeping a slight bend in your elbow. Simultaneously, bring your left hand toward your armpit by bending your left elbow out to the side.
Inhale to return back to the starting position.
This counts as one rep. Complete three sets of 12 to 15 reps on each side.