Learn how to tone your arms, shoulders, chest and upper back
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This series tones and sculpts the arms, shoulders, chest, and upper back. You will need a stretch belt or a towel. We start our class with a warm up which is ultimately swinging the arms as we lift our knees toward our chest. Gradually, this movement will increase in tempo and you are going to notice that your breathing and your heart rate and your body temperature will be going up. We do this movement for about 60 seconds. We are very mindful of our posture which is ears over shoulders, shoulders over hips. To do this movement for 60 seconds not only warms up the body, but also gives you an opportunity to focus on deep breathing which helps connect the mind to the body. This brings you into the moment and holistically prepares you for the activity or this forward ahead. Continue for a few more seconds, pull up through your center body, breathe, enjoy. It's fun to get the body ready for exercise. Now we will bend over, picking up the weights, the first exercise we are going to do is called triceps fold over. Feet are hips width apart, notice the arms are up at shoulder height. We are lifting, working the triceps back at the arm. Notice that the elbows are straight, the back of the neck is flat, the abdominals are in. We are lifting for about 30 seconds, we hold, and now small presses in towards the mid line of the body. Press 1, press 2, press 3, press 4, press 5, press 6, press 7, press 8, press 9, press 10, press 11, and 12, 13, 14, 15, 16, 17, 18, 19, hold one, roll the shoulders back, try to maintain the position. Raise the arms slightly higher. Next movement, combining, in, up and hold, in, lift, in, lift. Notice how we both try to maintain the height of the arms, the tricep muscles back of the arm really experiencing the tone and shaping right now as you try to maintain the height of the waist. Turning the palms up, raising the arm slightly higher, now the movement is a very small, dense stretch, lengthen, lengthen. Notice the triceps now are not only tightening, but they are lengthening; this gives a very streamlined look to the muscle, trying to maintain the hype of the last few. 7, 8, 9, hold the last one, raise as slightly higher and we release the arms down. Now we take the arms up and we start the front of the arm work bicep curls, we are alternating for about 30 repetition. Same posture, shoulders are pressing down, knees are soft, abdominal muscles are pulling in, feet are hips width apart. We are breathing, feeling full range of motion. It's important here not to swing away, but to just move the arms and move the weight and trying to feel resistance in both directions. Equal breathing, inhale, exhale, trying to keep the rest of the body still and this is where the core muscles really come into play to hold the torso in position. Notice that we have turned the palms to face each other. This is the hammerhead position and both hand positions work the biceps. Taking a few more reps so we feel the resistance, feel the accumulation of the work. As we approach the final few repetition, we are going to hold the arms in position, right there, raise the elbows and now we are doing a set of double arm, extend, and bend, extend and bend. Your shoulders are rolling down, the chest is open. The movement is very isolated. Trying to relax the grip around the weight as we move and feeling the result of both arms working at the same time, we hold the last one reposition, pressing the shoulders down, keeping the arms parallel. This next movement works the chest and the shoulders combine. Small pumping motions up. These sets average about 20-30 reps and it really depends on the size of the weight. We are trying to go for the feeling here which is reaching your maximum potential. Holding still, open inhale, close, exhale, open inhale, close, to inhale, 3, inhale, exhale 4. This works into the pectorals of the chest 5, inhale, 6. Think of reaching forward with your elbows as you close. Inhale, exhale. Inhale, couple more, inhale,
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