FitSugar

How Well Do You Know Your Arms?

FitSugar — Tue, 27 Oct 2009 08:00:44 -0700

You use them to drive your car, carry your groceries, and do your favorite exercise, the push-up. OK, maybe push-ups don't top your list of how to have a fun workout, but we can agree that the upper body appendages known as arms are important. Take this quiz to see how well you know yours.

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Get Lifted: Hammer Curl Shoulder Press

FitSugar — Tue, 04 Mar 2008 10:15:00 -0800

I love strength training with dumbbells and this exercise combines two moves to work both your biceps and your shoulders.

Want to know how to do this move? Then read more.

Stand with your feet hip width apart. Pick up a set of 3 to 8 pound weights, with your palms facing in towards the sides of your legs.
Inhale as you bend your elbows, raising your hands towards your chest with your palms still facing in.
As you exhale, straighten your arms up over your head.
Inhale to lower your elbows back down towards your ribs.
The exhale, straighten your arms back down toward your legs.
Repeat for a total of 12-15 times. Do two sets.

Fit's Tip: If you hit 15 reps and feel like you can keep going, the next time use a heavier weight. Likewise, if you can't do more than five reps, drop down to a lighter weight.

Back to Basics: Tricep Dips

FitSugar — Wed, 20 Feb 2008 11:45:00 -0800

Toning your triceps - the muscles that run on the backside of your upper arm from your shoulder to your elbow - is one way to really help prep your arms for tank tops. Tricep Dips are a great, basic exercise for working your triceps. What's more? They're pretty easy to do and don't require much equipment.

Here's how you do them:

Position your hands shoulder width apart on a secured bench or stable chair.
Move your booty in front of the bench with your legs bent and feet placed about hip width apart on the floor.
Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
Now slowly bend at your elbows and lower your upper body down towards the floor until your arms are at about a 90 degree angle. Be sure to keep your back close to the bench.
Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position.

Fit's Tip: Don't allow your neck to sink and your ears to fall close to your shoulders. Also, straighten your legs as you get stronger, this will make the exercise harder.

Fire Fighter Workout: Part IV

FitSugar — Mon, 21 Jan 2008 08:30:00 -0800

If you tried the fire fighter workouts I've been posting on earlier then you're feeling for those folks in uniform, since the workouts are literally no walk in the park. Here is the arms/abs portion of the circuit workout. Be prepared to sweat as these circuits are loaded with some tough exercises. Check out these highlights:

ARMS (Note: Repeat arms and core/abs (part 2) circuits consecutively)

Triceps extension: Stand on resistance band. With arms raised and elbows by your head, hold the band's handles behind your head. Raise them over your head, and then back down. 30-60 seconds.

Fire curls: Stand on resistance band with both feet, arms at sides. Bend arms at elbows and raise to shoulders. Lower. 30-60 seconds.

Lateral extensions pulse: Stand on resistance band with arms raised to the sides (palms down). Lift arms a few inches, then lower. As fast as you can for 30 seconds.

Reverse ax chop: Stand on resistance band with both feet. Hold the band in front with arms locked. Reach back over your right shoulder with both arms as if you were raising and swinging an ax. Alternate between shoulders. 60 seconds.

To see the core/abs portion read more.

CORE/ABS (PART 2)

Bicycle crunch: Lie on back with legs raised and bent. Move your legs in a bicycle motion. Alternate opposing elbows to knees. 30 seconds.

Cross-legged crunch: Lie on your back with legs raised. Cross right leg over left knee. Contract abs and bring left elbow toward right knee. 30 seconds. Alternate knees and elbows. Repeat for 30 seconds.

Upright toe touches: Lie on back. Raise legs and bring fingers as close as possible to your toes. 30-60 seconds.

Superman: Lie on stomach. Raise your arms and legs off the ground. Hold 30-60 seconds.

Side plank crunches: Lie on your right side. Raise up, using your forearm for support. Lift right knee toward your chest, and then bring it back down. 30 seconds. Alternate sides. Repeat for 30 seconds.

Hose push: See previous post. Push 25-to-35 yards, 3 to 4 reps.

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Running Tip: Mind Your Arms

FitSugar — Thu, 06 Dec 2007 09:30:00 -0800

I have noticed that a lot of people hold their arms - known as arm carriage - differently when running. While some hold their arms low and to the side, others cross them in front of their body, so it occurred to me that it might be a good idea to share a technique that I have learned (and found) to be the most beneficial to my runs.

Here's the deal: Many runners hold their arms too high, which often results in neck and upper back pain. Furthermore, swinging your arms across the body wastes energy that you need to keep running. The most ideal way to hold your arms is so that your thumbs just barely brush below your hipbones (the top of your pelvis) with your palms facing in with each step. Focus on pumping your elbows backward and forward. In other words, do not cross your arms across your body. I like to think of it this way: Swing your arms in the direction you are traveling.

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Stretches for Your Desk

FitSugar — Thu, 18 Oct 2007 11:45:00 -0700

Nothing feels better than stretching it out when you’re done for the day, especially if you've been sitting at your desk all day long.

Try these four exercises to ease tension in the back, neck, shoulders, arms and wrists.

Back stretch: With your arms crossed over your chest and feet on the floor, lean against the chair back and allow the mid back to curl back over it, lifting elbows up to the ceiling and allowing your head to follow your neck. Hold for a moment, then return to an upright position.

Neck stretch: Take your left ear over to your left shoulder to stretch the muscles on the right side of your neck. Hold for 20 seconds and repeat on the right, aiming for two to three repetitions on each side. Then, with your chin tucked in, slowly turn your head to the right and left, five times on each side.

Shoulder soother: Roll your shoulders to the back, and then to the front – then lift them right up to your ears, tensing the muscles, and allow them to drop completely.

Arm and wrist stretch: Hold your right arm straight out in front of you with your palm facing up. Use your left hand to pull your fingers back and down to the floor. Feel the stretch on the underside of your forearm and wrist. Now turn the arm palm down, and draw the fingers back towards the forearm, keeping them straight. Swap sides.

Fit's Tip: Most people frown upon taking shoes off in the office so when you get home, take off your shoes and rise up on to the balls of your feet and then back down to the heels, to boost the circulation in the lower legs.

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Jessica Has Tickets to The Gun Show, Do You?

FitSugar — Wed, 05 Sep 2007 23:30:00 -0700

We've been watching Jessica transform into one hard body these days. Maybe it's from tugging around all that LV luggage, but I am pretty sure it has more to do with her new movie, workout regime, diet and trainer. The girl's definitely got curves; curves that I'd be willing to bet you could bounce a quarter off of. But seriously, I can't get over those arms!

So if, like me, you're totally inspired by Jessica's guns to get out and start pumping some iron, here are a few suggestions for toning up your own arms:

Push-ups. If you're new to push-ups, then stick with a basic push-up. If you're familiar with push-ups, try elevating your feet on an exercise ball.
Also, you can add the side push-up to your routine if you really want to spice it up.
Right now I am loving this Plank with Reverse Row.
Love planks? Then try the elbow and side planks.
Another great and fun workout for the arms is this boxing move.
One of my all time favorite arm exercises is the alternating hammer curl.
For a few arm moves in a row, be sure to check out the starter arms video.

So get to it ladies! With a little commitment, and healthy diet, you'll be well on your way to having arms like Jessica's. So, to see more pics of Jessica looking tone and trim, just read more

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Bauer-Griffin

Take it From Jennifer Garner: Use the Weight Machines

FitSugar — Tue, 10 Jul 2007 23:30:00 -0700

I am a big Jennifer Garner fan. Not only does she seem to be totally down to earth as a mom, she also has been slowly toning up (rather than the usual celeb disappearing act) after having that adorable baby of hers.

Looks like one way Jen gets those lovely arms, other than toting Violet around in her arms all day, is by using the weight machines at the gym. Weight machines, along with any other strength training methods, are a great way to tone up those arms. However, be sure you are getting the most out of it with these tips:

On machines that have multiple handles-such as the shoulder-press and row machines-alternate your grip between palms facing forward and palms facing each other.
Be sure you are using enough resistance. The machines tend to allow us to cheat due to their ease of down-shifting the resistance and the conspicuousness of it. Just like with free weights, you want to exhaust the muscles you are working in 10-12 reps.
Slow it down both ways. People tend to go too fast when bringing the machine to the return position and miss a good portion of their workout. So go slow during the entire movement to work opposing muscles as well as primary muscles.
Pay attention to proper form to avoid injury. Technique can usually be learned by simply reading the instructions on the machine or by having a trainer tell you how it works. Keep in mind that most of the time you want your knees, elbows, hips at 90 degree angles.
Been waiting a long time to use that Lat Pull-Down Machine? Ask the person hogging it if you can work in with her. This means that while she is resting in between sets, you do a set and then when you're resting in between sets, she does hers.

For more pics of Jen toning up with weight machines at the gym, read more

View 7 Photos ›

Flynet

Which do you like LESS: Arm work or Ab work?

FitSugar — Tue, 12 Jun 2007 07:30:00 -0700

Some of us avoid working parts of our body and the reasons are too many and individual to list. So between arm work and ab work which body part do you avoid working out?

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 ›

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