Up in arms
Chelsea Blaufuss, Special to The Gazette
Tuesday, September 1, 2009
Chelsea Blaufuss
Age: 24
Occupation/Job Title: Assistant manager, Emporia Fitness; and registered dental hygienist
Best tip for getting a workout in when I’m pressed for time: Pick a few different lifts and perform them back to back with minimal resting time in between. If its cardio and you don’t have a lot of time do 20 minutes hard but make sure you increase the incline and resistance of whatever machine your on.
It’s already September, fall is approaching and that cute little tank top, dress or swimming suit you purchased for the summer is still hanging in your closet, waiting to be worn.
Solution: Well, there really isn’t an easy answer to this because it’s almost impossible to spot-train one specific area. If you have tried and failed, maybe you should evaluate your entire program (fitness, nutrition, etc.) and then make changes to your current routine.
If it is just your arms that are keeping you from sporting those cute summer clothes, however, then listen up: I’ve found a few quick and easy, do anywhere arm exercises that are sure to help you tone and tighten. If you are pressed for time (like most of us are) use it wisely, minimize resting periods and work to fatigue. Or, if you are like me, do these during commercials while watching the Bachelorette on TV.
Reverse plank pull-up
Using an assisted machine like the Smith machine at your gym, set the bar about halfway up and stand under it. Using a palms-up grip, grab the bar about shoulder width apart. Walk your feet out away from you until your body is in a reverse plank, hanging in a straight line, with your heels on the floor.
Bend your elbows slowly and bring your body up to the bar and straightening your elbows, lower back down. Try and do 12-15 reps.
Modification: The lower the angle of your body, the harder the exercise is. Beginners should start at a higher angle off the ground.
Muscles used: latissimus dorsi (back), deltoids, biceps.
Push-up/Tricep push-up
Start on your hands and knees, fingers spread, wrists under shoulders, knees under hips. Extend one leg back to rest on your toes, then the other, forming a straight line from your heels to your shoulders. Focus on keeping your butt and abdominal muscles tight.
Bending the elbows, slowly lower the body as far down as you can while maintaining good form. Then, straightening the arms, come back to the starting position. Try and do 12-15 reps.
Modification (harder): Do the push-up with the elbows pointing back and close to your sides to emphasize the triceps.
Modification (easier): Ladies, there is nothing wrong with doing this on your knees!
Muscles Used: Pectorals (chest), deltoids (shoulders), triceps.
Bicep curl/Shoulder
press combo
Holding a pair of free weights or standing on an exercise band and holding it with the palms face up, stand tall with feet shoulder width apart, abs tight.
Lift the weights or band toward your shoulders turn the palms to face out and continue pushing the weight or band over your head in a fluid, continuous motion. Then reverse the motion, bring the weight down to your shoulders with the palms out, then turning them to fully extend the elbows, bringing the arms to the starting position.
Modification: Increase weights. Try and do 12-15 reps.
Muscles Used: Biceps, deltoids, triceps.
Tricep dips
Sitting with your hands on the edge of a sturdy bench, fingers pointing toward you, slowly walk your feet out in front of you and take your bottom off the bench.
Slowly lower and lift your body weight, being sure to fully extend the arm and maintaining perfect posture throughout trying not to roll your shoulders in. Whether your knees are bent at 90 degrees (making it easier) or legs are straight out (making it harder), be sure to lower yourself straight down and not in a swinging motion toward your feet. Once again, strive for 12-15 reps.
Modification: Try this with one heel stacked on the other.
Muscles Used: Triceps, deltoids.
Most of these exercises can be performed at home without weights. Grab a chair for tricep dips, do bicep curls with some canned goods, pushups can be done just about anywhere! Get creative and start performing these exercises to help sculpt some tank top worthy arms!