Join Jill Brown for an exercise that focuses on your core balance targeting the upper and lower body, strengthening and toning the triceps, inner and outer thighs.
Read the full transcript »
Tricep Extension One Leg Hip Abduction Exercise Hi everybody I am Jill Brown from Los Angeles, California. This exercise we are going to do is kind of three porter. It's a tricep extension, balancing on one leg and a hip abduction. Don’t worry I know it sounds complicated I’ll walk you through it. Let’s start off with just our feet about and hips distance apart not too wide, a little bend in the knees because that help us balance that’s a lot of stuff going on. But the reason why we have to do that is because as we get older we will lose our balance. Let’s take two dumbbells or if you got two cans or two bottles of water then you can just bring them up over head like this. In a tricep extension of then having fun you are going to learn what a tricep is. The tricep is the par t of your arm that waves goodbye when you wave hello, right there. It's like makes a little shape like a horse shoe on the side and back of your arm. And its function incase you want to throw this fact out of the other party. The function of the tricep is to extend the elbow. So let’s take both hands together and reach up overhead and right down so that the weights disappear behind your head. Let’s try that about five times her we go, tummy tights is like bend the knees and press up five, four, three, you’re going to hold the weights together, two or your bottles of water or you cans of soup, one more just like that. The next part we are going to do is balance on one way, so let’s just pick leg whichever leg you like better. We are just going to hold and balance and you can see one you balance on one leg that your body stats to get a little squarely. If you have a mirror nearby, I suggest you look into mirror because that helps with your balance. And the hip abduction or leg abduction all the means is taking your leg away from the one that you are standing on. So as simple as that, let’s try it five. One, two, three, four and five easy right, so I’ve got my hands here. That makes life easier, now let’s make life harder and put it all together. Let’s the put weights up overhead, first just tale a leg away, do the abduction, try two extensions; one, two, now let’s put it together. The leg comes in and the triceps disappear behind your head, bye-bye and out. So let’s do five, here is one, disappears the weights behind the head; two, three, four and you feel wobbly right. That’s good. That means your body is getting trained in balance. By exercising on one leg, you actually reconnecting the muscles to the brain and that’s all. And my name is Jill Brown from Los Angeles, California.
Copyright © 2005 - 2015 Healthline Networks, Inc. All rights reserved for Healthline.