| |
Arms
The two sets of muscles that you’ll concentrate on in this workout are the biceps, located on the front of your arm, and the triceps, located on back of your arm. Because you use your arms everyday, you will probably need to add some weight to these exercises. You should start with about 3 to 5 pounds. You can use a 3 to 5 pound dumbbell, a can of soup, or a book. Eventually, you will find that having a 5 lb., 8 lb. and 10 lb. set of dumbbells will make this a lot more fun.
KEY POINT: Keep your wrists straight and rigid as you flex and lift your arm from the elbow. Do not flex or twist your wrists. Flexing at the wrist can cause problems at the elbow. Twisting at the wrist does not work your biceps as effectively.
Bicep Curl
Starting Position: Stand straight with your feet about shoulder width apart and your knees slightly flexed. Hold a weighted object in each hand with your palms facing forward. Keeping your abdominals muscles tight, slowly raise the weights toward your collarbone. Stop before you fully flex the elbow. Slowly, lower the weight to starting position. Work up to 15 repetitions with a 10-pound weight. (May also be done in a seated position, and/or one arm at a time).
  
Triceps Extension
Starting Position: In a seated or standing position hold a weight on one hand at arms length above your head. Keeping elbow close to your ear and aligned with your head, bend the arm at the elbow and slowly lower the weight toward your shoulder. Stop before your elbow is fully flexed. Slowly, return to starting position. Do this exercise one arm at a time. The double triceps extension can place a lot of strain on the neck and does not as effectively work the triceps muscle. Work up to 15 repetitions with an 8 lb weight.
 
|
|
