Bi's and Tri's

Monday, June 6, 2011

When I ask people what they would like to improve, I have often heard "I would like to have Michelle Obama arms".

We have a fun little expression we say when working out our arms in boot camp....

"Bi's and Tri's get the guys"

We dig deep and keep going even when it hurts. Now whether we are really trying to "get the guys" or if you are lucky enough to already have someone special, having awesome looking arms, not only makes you feel great, but you will look great in a sexy T or tank.

4 Signs that you need to change up your arm program:

1) You notice that your back and chest workouts are falling short because your arms are giving out first

2) You are not seeing the changes that you would like to see

3) Your arms may be getting thicker but you would like to see more definition and shape.

4) You find yourself just going through the motions

If any of these sound familiar to you, it may be time for a change. To avoid falling short in your back and chest workouts, you will probably need to work on endurance and strength. If you are not seeing the changes you would like to, then change up your routine. Change the exercises, how many reps you do, the speed in which you perform them and the weights that you use.
If you are looking for more shape from your arms, you may need to take a look at your eating habits and tighten up.

Don't just go through the motions. Train smarter. Do just walk randomly from one exercise to the next. Make a plan. Know exactly what exercises you want to to, the reps you will perform and the weight you will be using. Don't be afraid to lift heavier weights. You will often find you will see the results you are looking for.

Try some of my favourite exercises and get your own Michelle Obama arms:

TRX Tricep extension.
Be sure to keep your belly button pulled in and as you lean forward your elbows stay close together verses coming out. When you are at the position when your elbows are bent push away to return to the start position.

Tricep Dips on a bench
Be sure to keep your back close to the bench and don't use your legs to help you up. Try and keep it all in the tris.

Single arm cable curls
For this exercise you need to keep your elbows up. Don't let them fall below paraelle to the floor. Watch your weight. Start off light and make sure you do it correctly and then increase the weight. If you don't have access to a gym with a cable system, this can easily be done with tubing and a door attachment. Just do one arm at a time.

Tricep Extension:
Keep your belly button pulled in, knees soft and drop the weight back behind your head. The most important thing with this exercise is to keep your elbows close to your ears. Don't let them swing out.

Dumbbell Curls
Keep your knees soft, belly button in and as you lift the weight, exhale. Be sure to lift all the way up and then lower all the way back down.

Of course with any great exercise program, you need a great eating plan. So drink more water (especially with the warmer weather), cut out that sugar (refined) not those found in fruit and veggies and load up on your veggies and you will be on your way (sooner than you think) to getting your very own pair of Michelle Obama arms:)

Committed to your fitness success,
Kelly Parker



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