Bessie Neshan, an IFPA Certified Personal Trainer, will help you achieve optimum health in the workplace whether you’re an employer, employee, work in an office or work from home. This video teaches you how to exercise your biceps and triceps at t...
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Physical Fitness at the Workplace - Triceps and Bicep Exercising For the next part of our exercise segment, we’re going to continue working the tricep but also conversely the bicep. Keep in mind I’m going to sit on the edge of the chair, I’m going to take my elbows up, I’m going to lean down and I’m going to press my arms out. I’m going to bring them in and by making a tight fist you’ll notice I don’t have any weights, but watch this. You’re going to notice that the muscle is tightening, it might even shake. That’s using your own body’s resistance to affect the move. You don’t need a dumbbell at work, even when you’re traveling you don’t necessarily have to be carrying all these weights with you, you have enough weight with you, it’s called your body. Just squeeze and press it out. Now of course proper alignment of the neck, we just went through a section in stretching. You want to be sure to drop that head down. Isometrically you’re contracting those tricep muscles and then lastly when you’re at the end, simply holding and isometrically hold that move. Now bring that back in and anytime you need an additional stretch in between these repetitions please do so. Do what feels good. Let’s take it to the opposing muscle, the antagonist, the bicep, drop the arms down, make a fist, that’s the way to add resistance. Simply pull them up and then take them down. Again no dumbbells required. Take them up, it’ll be tight, and then down. This is called your standard curl. A few reputations, what do I suggest? You’re at work so of course we don’t want to steal too much time from our employer or even it’s your own company, but maybe you can do a set of 12 repetitions and then bring them in. And here’s another key point, you don’t have to do all these consecutively. Do some at the morning, do some in the afternoon, do some at the end of the day, it’s cumulative strength training adds up. This is called your hammer curl. I just turned my palms in and I continued working the bicep family of muscles by turning my wrist in. Good. Another one that we can add is the trapezius crossover. Simply take your hands above your forehead, not above your head. You want to angle it down and then you want to bring it down and again holding those fists in. If you let go of the fist, guess what? Guess what’s happening? No resistance. Here you’re just passing your arms in the wind. You want to be sure to make a fist and take it down and you’ll affect the muscle group. Here we’re working the upper trapezius. Good, the trap crossovers at the end of all your repetitions for any of these moves again perhaps you’re going to do 10 to 12 reps, simply give it a hold. So I’m going to give it one more time. Of course this is just a demo so I’m just giving you a few and I’m holding it, shoulder blades coming down at an angle. Good work. Now for the lower trapezius because that affects the upper, you want to take your hands out to the front and then pull it back. Take it up to the front and then pull back. And although we’re targeting one specific muscle throughout the exercise, synergistically you’ve got other muscles working along with it. Here I’ve got the shoulders, the deltoids and the biceps working along as I pull the shoulder blades, the scapulas pulling down towards the back. So you get more for your buck. More bang for your buck within one move. Just remember put the energy into the muscle group. Don’t be turning your head looking at your co-workers or somewhere else in the room. Pay attention to the muscle group that you’re working even if you have to take it to a private setting. Okay, last two for the shoulders specifically for the deltoid, anterior deltoids, bring up the hands to the front of your body and then you’re going to raise it up and then pull them down again. Nice and slow, you’ll notice I’m not going too fast, up and down. Again, I used to spend about 40 to 60 hours in the corporate field in the office, why not maximize the time that you’re there. T

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