Arm Exercises
Bicep Curls:
Using a resistance band, place your feet shoulder width appart on the band while gripping the handles in your palms.
*Keep elbows in against your waist
*Stand with good posture
*Slowly raise your fists up to chest height and hold for a second
* Control the resistance band back down to your thigh area.
*Try to keep the "tension" in the muscle throughout the whole range of motion. If you feel any "rest" time at the top or bottom of the motion, try to adjust how high or low you go so the muscle is constantly working throughout the whole set!
* Make sure you exhale on the exertion and inhale while resisting the bands back down. NEVER HOLD YOUR BREATH!
Tricep Kickbacks:(with small dumbbells or soupcans)
*Position feet shoulder width appart with good posture and a slight bend forward at the hips
*Keep elbows in close to waist
*Gently extend forearm back from the elbow and squeeze tricep muscle in the back of the upper arm
*Control the forearm back, but do not let hands or weights come ahead of the hips.
*Keep the tension in the muscle; this is a very small range of motion and is purely to "isolate" the tricep muscle.
|
