If you don't have a dumbbell at home you can go ahead and use a can, bottle or something with a little weight to it.
Read the full transcript »
You are really going to love our next exercise. We’re going to be focusing on the triceps muscle which is right back here at the back of the arm. Cathy is going to be performing the one-arm triceps kick back. What I want you to do if you don’t have a dumbbell, we have a light dumbbell here, you can use a can in your house, a soup can, household can. Or if you don’t have that to start, just make a fist. I want you to get used to performing the movement first. What you’re going to do is stagger your feet so the right leg moves forward, your right hand will be on your right thigh. And then you’re going to bring your elbow up right to parallel to about 90 degrees. Cathy’s posture is perfect. All that you’re going to do is extend the elbow and come back, extend the elbow and come back. So, we’re focusing on contracting the triceps the muscle. And, the contraction again basically just means that the muscle is tightening. She’s breathing naturally, she’s exhaling as she’s pushing, inhaling as she’s coming down, exhaling as she’s pushing, inhaling as she’s coming down. Very important, I don’t want you to rock your arm. Everything should be happening right at the elbow joint almost like it’s a hinge on the door. Now, let’s perform ten repetitions. Ready? Begin. One, two, I want you to follow along. It’s going to take a little while to get used to but that’s okay. That’s what this is for. It’s about practicing. That’s perfect form. Notice her posture. Very good. And when you reach ten, we’re going to do the other side. Good. Excellent. And now, we’ll switch and just perform them on the other side. So, the left leg comes forward, the left hand on the left knee, posture is perfect, arm is parallel, and she extends. Ten repetitions we’re going to do. You are really going to feel it in the back of the arm. If it burns a little bit, don’t worry about it, nothing to worry about at all. In fact, that means that it’s working. Exhale as you push, inhale as you come down. Again, never holding your breathe. That’s perfect. She’s got a smile. Good. Perfect. Good job. Let’s move on to our next exercise.