| Written by Jamie Hoffpauir, on 23-04-2007 02:14 |
Up in Arms
A local personal trainer offers helpful advice for getting your arms in tip-top shape for all those dresses you'll be wearing to upcoming weddings, and all the other skin-bearing tops that your summer wardrobe has in store.
Growing up on the West side of Cincinnati, my Presbyterian family was
outnumbered among a sea of large Catholic families. As a child, I can
recall friends asking me what I gave up for Lent. Although I respected
my friends’ sacrifice, I chose to celebrate Lent in my unique
nonconventional manner. This practice continues as an adult.
On Ash Wednesday, when my friends announced their Lenten sacrifices, I
went in the opposite direction. I have found through the last few years
that this is my time to partake in the last feasts of winter. The day
after Easter is when I got busy. When everyone is gearing up to dive
back into their soft drinks, desserts, alcohol, pizza and junk food, I
have kicked into what I call "clean living."
So, that's one way to slim up for the summer months ahead. But, as a
personal trainer, I have a few tips in the exercise department to help
you shed the winter weight and look great in your tank tops, dresses
and shorts this year.
This is the time when I look in the mirror and ask myself, “Do you like
what you see?” “Would you be comfortable wearing a swimsuit in public
today?” Usually, the answer is, “Well... maybe, but I have some areas
that could be improved.” If you are like me, and the majority of other
women out there feeling this way, the area of concentration you are
looking at is your upper body - specifically your arms. Even if you
never put on a swimsuit all summer, I can bet you won’t be wearing your
long sleeves. So, here are my recommendations for a fit upper body. The
only things that you will need are 2-3 pairs of dumbbells. You can
start with 5lb, 8lb and 10lb weight selections. A big dose of wanting
to change is helpful too.
Pushups - 4 sets, 12 repetitions with a 30 second rest between each set
Start by kneeling on your mat. Place your hands down a little wider
than your shoulders. Walk your legs out until they are straight. Your
body should be in a straight line from your shoulders through your hips
all the way to your heels. Lower yourself down with your elbows
traveling out to the sides. Stop one inch away from the mat. Push up
through your hands and straighten your arms to come up.
Close Grip Bent Over Row - 3 sets, 12 repetitions with a 30 second rest between each set
Hold a dumbbell in each hand, hinge over from your hips. Your torso
should be a few inches above parallel to the floor. Keep your knees
slightly bent, abdominals pulled in. Bring your shoulders down and
back. Your arms are hanging down with the palms turned in. Start
squeezing your shoulder blades together as soon as you initiate the
movement. Your elbows should move past the level of your back. Slowly
lower your arms.
Overhead Triceps Extension - 3 sets, 12 repetitions with a 30 second rest between sets
With a dumbbell in each hand, bring the arms overhead with the arms
extended palms facing each other. The shoulders should be down and
back. Keeping your upper arms still, slowly lower the dumbbells toward
your shoulders. As you extend the arms up, contract the triceps.
Front Shoulder Raise - 3 sets, 12 repetitions with a 30 second rest between sets
Hold a dumbbell in each hand, palms facing each other. Keep your elbows
slightly bent and your wrists straight. Raise the dumbbells to shoulder
height. Pause and then lower your arms.
Biceps Curl - 3 sets, 12 repetitions with a 30 second rest between sets
Hold a dumbbell in each hand. Hang your arms at your sides, with the
palms facing forward. Slowly curl the dumbbells up toward your
shoulders. Pause and then lower your arms.
The way to increase the intensity of these exercises is to increase the
dumbbell weight until it is challenging to complete 12 reps. Make sure
you are lifting in good form before you increase the weight.
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