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www.sundayterritorian.com.au Sunday, October 27, 2013. Sunday Territorian. 27
PU
B:
NTNE-WS-DA-TE:27-OGE:27 CO-LO-R: C-M Y-K
SUNDAY
body+soul www.bodyandsoul.com.au
sundayterritorian.com.au LIFESTYLE
ARMS
PH
OTO
GR
AP
HY: G
UY
BA
ILE
Y, S
NA
PP
ER
ME
DIA
SCULPT ARMS AND SHOULDERS WITH THESE TARGETED
TONING MOVES. BY PERSONAL TRAINER KIRSTY WELSH
NO MORE BINGO WINGS
TRICEP DIPSWHY When performed correctly,
tricep dips are a win ner for toning
those troublesome arms and giving
beautiful shape to the shoulders.
HOW The key with this exercise is
to watch your shoulder position.
Sit on a bench or stable chair
with your hands positioned next
to your butt and your legs bent
(for advanced, straighten your
legs to put more weight onto your
arms). Shift your body forwards
and slightly off the bench. Keeping
your shoulders back and down,
lower your body, ensuring your
elbows remain below shoulder
height, then use your triceps
to push your body back up.
HOW MANY
3-4 sets of 20 reps, then 15, 10,
and 5, 30-second rest between sets.
UPPER-BODY ROWWHY This fi rms the arms and shoulders,
and targets the biceps and back.
HOW Find a post, or tree if training
outside, and wrap a strong resistance
band with grip handles around it. Hold
onto the band with outstretched arms,
palms down, and assume a split
stance with one leg forward and one
back. Keeping your core tight, pull
both arms back towards your chest,
so your elbows point behind you, and
turn your palms upwards slightly to
target the biceps. Slowly extend your
arms back to the starting position.
HOW MANY
3-4 sets of 15-20 reps,
30-second rest between sets.
HOW MANY
3-4 sets (12-16 reps),
30-second rest between sets.
ALTERNATING CHEST
TO TRICEP PUSH-UPSWHY This will help create a tight bust,
shapely shoulders and lovely arms.
HOW Assume a regular push-up
position on your knees (or toes), hands
in line with your chest and just outside
shoulder width. With your core tight,
lower your chest to the fl oor and come
back up for a full push-up. Next, bring
your right hand in towards your left, so
your hands are shoulder-width apart.
Perform a tricep push-up, with your
elbows pointing directly behind you
and brushing against your body. Step
your right hand back out for a regular
chest push-up, then your left hand in for
another tricep push-up. This is 1 set.
BODY+SOUL
bodyandsoul.com.auFor other ways to tone up
your arms for summer, visit
bodyandsoul.com.au/workouts
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