Wednesday, February 26, 2014

No More Jiggily Arms

Many people, women in particular, suffer from the dreaded jiggily arm syndrome. No one wants the back of arms to continue to move after the front of the arm has stopped. For some, the jiggily arm syndrome is so bad that they won't wear sleeveless shirts. The sad truth is that some of the problem is too much body fat and the only way to lose body fat is through proper nutrition and exercise. But if you want to get a start on toning up the arms, try these few little exercises:

1.  Dips. Sit on a straight back chair with your hands gripping the sides of the seat. Scoot forward until your rear is off the chair, then lower yourself down towards the floor about 6", then straighten back up. Repeat 15 times for 3 sets. For a power move, straighten your legs in front with your heels on the floor and your toes up.

2. Triceps Extensions. Stand with your knees together and slightly bent. Lean forward with your upper body (like you were lifting off the ski jump in Sochi). Extend your arms straight back and above your hips. Lock your elbows, then rapidly lift your arms about 2-3" toward the ceiling and back. Shoot for 100 repetitions.

3.  Triceps Squeeze.  Start in the same position as with triceps extensions, except this time instead of raising your arms, squeeze them toward each other, as if you were going to clap your hands behind your back. Remember to keep your elbows locked. Shoot for 50 repetitions.

4.  Arm Circles.  Stand straight up with feet hip width apart. Raise your arms until they are level with your shoulders. Lock your elbows. Now make 10 circles about 6" in diameter going forward, then 10 circles going backwards and then lock and hold your arms for 1 minute. Repeat 3 times.

5.  Push Ups. Everyone knows this one. Girlie push ups are fine, but watch your form and keep your hips in line with your shoulders (no butts in the air). Go deep, don't cheat yourself on this one, as many people do. Go until failure.

Your arms will look better after just a few Jiggily Arm Sessions.  Good luck and if you need more information on this, contact me through my web page:

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