Fitness expert Liz Stuart takes you through another one of her quick and easy exercise routines. This time focusing on shoulder and arm exercises, part 2.
Read the full transcript »
Liz Stuart: I would like to do some work on squatting the upper arm area, often seeing this is a problem area but very, very simple to sort out and tone up. Working the shoulders will provide definition at the top of the arm; working the biceps will tone up the front and then working the triceps as well. Which is often the hardest one to tackle, but we'll show that how is in tricep dips. We are using some dumbbells I have got three kilos here; you might want to go about kilo lower or a kilo higher depending on your strength. Starting off with the shoulder raise, wrist straight knuckles' are towards the ceiling , breathing out as you push off, ready keeping a stable base now because unless you get tired it is tempting to arch the lower back as you push up, then you really don't want to do that, if you find yourself during that tighten up your stomach muscles some more I have just a have a rest, and lets have 2 more breathing out, as you push up and two good, bringing down and now coming up and twist and back down again. So we were working the biceps here, the front to the upper arm, keep that going, that's it any other now, have four more often women complain about their upper arm but its unnecessary because these are really quick to do. You can just do this in front of the as well just crab your dumbbells or bottles of water, right shoulders back and do a upright row now which is working the area called the trapezius, just at the upper part of the back leading with your elbows the ends of the dumbbells are touching and you are just coming up to chest height, breathing out as you pull out, and five, six we are going up to twelve here, but really If you do feel your muscles for feeling is much better to have a rest them wrist droping the dumbbell and if a and one more good, roll your shoulders back and we do a sure to set ever everything again. Hands level with your shoulders wrist straight push ups 6 times, and two, three, four can really feel this working five and six, dumbbells down and coming up just a shoulder height and push up twist, again just doing six here. Your arms are really going to feel like that it worked after these we haven't even done our tricep dips yet, and two more, last one and then straighten to that up right row. This is really sort of solving the whole of the upper arm and I will make you much stronger as well. Which is practical? And one more good. Hold this weights on the floor make sure you bend your knees as you do so, really important. We must move this out to that way, for the tricep dip exercises and old classic but it really works this exercise, to enjoy this sitting on the edge of the sofa feet are couple off put out in front of you, hip distance apart tummy tight bending your elbows straight back trying not to let them go out like this let them go straight back but then you've got foot ball or something balanced in between them and you just don't want to let it go. This really source out of the bingo ring area, and adds some definition as well, two more and then we'll have a rest and then go into another set. So you can really feel it burning away your back, if you don't feel it burning away is more than nice thing that you are letting your elbows go out to this side so just concentrate and those elbows going straight back rather that they hold to you two sides, tummies tight and your back is more or less parallel with the front of the sofa okay do some more of these try and make it to the end of the sets and you are not locking out your elbows as you come back up you want slight bend in there, as you come back up last one now and I'm just having a rest, give your arms a shake and rub, ready while very well done you are going to feel all of those but it is worthy when you see the results. Here is a quick reminder to get the most from your work out, on the shoulder raise, keep your wrist straight, and on the upright row lead with your elbows make sure you bend your elbows straight bac
Copyright © 2005 - 2015 Healthline Networks, Inc. All rights reserved for Healthline.