Triceps i think.....

[shalom]

i can't get that muscle in the back of my upper arm to tone up - and it is really annoying!!! i am very small but.... those arms! It just looks like i eat crap and don't do anything at all... very discouraging!


Suggestions???

[juliebove]

Weights. Start with 3 pound dumbells and work up as you get stronger. The tricips have two heads and you need to work them both to get the maximum benefit.

First, hold the dumbell behind your head, facing up and down like a capital letter I. Lower it slowly as far down as you can go, then raise it up as high as you can. You may need to put both hands on the weight at first but as you get stronger you can use use one hand.

For the next one, stand up. Bend over from the waist. Hold a weight in each hand and keep your elbows pinned to your sides. Now bring the weights straight back behind up. Sort of swing them up and back. Then lower them until your arms are straight down.

Try doing 30 reps of each of these. As you get stronger, increase the amount of reps you do, resting briefly between sets and also increasing the amount of weight you use.

If you need to buy weights, you have two options and each as an advantage. You can buy individual dumbells. This is less cash outlay in the beginning but as you have to keep buying more and more heavier sets can seem expensive. But the benefit is you have them all at your disposal. I like the flexibility of different weights because I use heavier ones for my biceps than I do for my delts.

You can buy a set that is adjustable. This might wind up being a bit less expensive in the long run. You can get them for about $50 on sale. They have discs that can be added or removed to change the weight. The disadvantage of this is that you can't just grab a different set of weights when you want to change your weights.

I have both types so it's very convenient for me. Reason being, my husband took off with my adjustable ones and my daughter decided she needed some. So I got some lighter ones for her.

[spicyfull]

Great Advice Julie.....You can also use that can soup in your shelf if you don't have any weights. Also Bottled Water...........

[RawVee]

The other thing that's great for that part of your arm is a dip. You can just back up to a sofa, chair, etc., and slowly lower yourself down then back up. :)

[shalom]

Thank you !!!!!

I am off to try all of these asap! okay.... gotta go find heavy things! ;)

[hypnocmt]

triceps pushups in the sun salutation sequence of power yoga.

Just like a pushup, except you position your hands close to the body at your rib cage. POsitioning them further back like this engages the triceps. Lower slooooooowly. This tones the entire area and even helps sculpt your shoulder. These make he difference between tank tops and long sleeves for me. Plus holding your body in the correct position (perfect plank) helps tone your abs too.

[shalom]

triceps pushups in the sun salutation sequence of power yoga.

Just like a pushup, except you position your hands close to the body at your rib cage. POsitioning them further back like this engages the triceps. Lower slooooooowly. This tones the entire area and even helps sculpt your shoulder. These make he difference between tank tops and long sleeves for me. Plus holding your body in the correct position (perfect plank) helps tone your abs too.

can this be done while pregnant?

[RawVee]

can this be done while pregnant?

Shalom,

The only postures you should avoid while pregnant are inversions. Doing Plank or Table will be great. I'd suggest going to Yoga Journal's website; they have a ton of poses on there that you can look up for specific body parts, and expand your search for pregnancy yoga, too. (I used to teach yoga and I think that site is great.)

[hypnocmt]

Also if your tummy gets in the way during later months, you can do the move against a wall while standing.

If you plan to birth using a squatting position (Which uses gravity in your favor!! Makes a HUGE diff!) strong arms will make it easy breezy!

[Beckla]

Best one I've ever done - worked like a charm:

lie on your side on the floor.

Take your lower arm (the one closest to the floor) and cross it over your other shoulder, arm bent across your chest.

Slowly, then, using the other arm as your support/lever, lower yourself up and down.