08-26-2002, 12:16 PM #1
Beginner Tip (TRICEPS TIGHTENING AND TONING)
So you say you want to tighten up the muscles on the back of your arms? Try these exercises to make your triceps a little less flabby and not so shabby:
Try these standing. Place one arm on your knee at a slightly bent over posture. With your free hand, take the dumbbell (a manageable weight) and hold it to the side of your hip, perhaps a little low (your upper thigh). Your elbow should be bent and in alignment with your body. Then, slowly raise your arm behind you and in an upward motion. As you do this, your elbow and arm straighten out.
Raise your arm until it is parallel to the floor and your arm is completely straight. Squeeze your triceps during the contraction for a second or two, then slowly bring the weight back down to your side.
ONE-ARM CABLE EXTENSIONS
Hook a square-shaped handle up to the top pulley of the cable machine. Grasp the handle with one hand so that your hand is facing away from your torso. Your elbow is bent at a 90-degree angle so that your upper arm and lower arm form a perfect right angle. Slowly bring the weight and your arm forward in a downward motion, extending the arm and straightening out the elbow. Squeeze tight before allowing the weight to reverse the motion. Let your upper arm pull backward, back to the 90-angle that you started with, as you squeeze during the negative. Once your back at the right angle, repeat the motion.
Clasp a small straight bar to the upper portion of the cable machine. Placing both hands on the top of the bar, lock your elbows into your sides at a 90-degree angle. Slowly extend your arms downward, squeezing as the bar is pulled down to your waist. Let the contraction last for a 2-count before slowly letting the weight pull your hands halfway back toward your chest. Once the arms form a 90-degree angle, repeat the motion.
For great toning, try 2-3 sets of each exercise with moderate weight for repetitions in the 12-16 range.Of course, triceps are like any other body part that you train. All the kickbacks, pressdowns, and extensions in the world won’t carve them into the shape you desire, not without the proper exercise and diet to supplement them.
08-26-2002, 01:51 PM #2
08-26-2002, 04:34 PM #3
your arms will not get less flabby cuz you do some exercise, cuz spot reduction does NOT work at all!
If you want more definitions your gonna have to cut
08-27-2002, 05:38 AM #4
Re: Beginner Tip (TRICEPS TIGHTENING AND TONING)Originally posted by BigD
All the kickbacks, pressdowns, and extensions in the world won’t carve them into the shape you desire, not without the proper exercise and diet to supplement them.
08-27-2002, 06:18 AM #5
hehehe okay. my misstake... didnt read all of it
08-27-2002, 01:44 PM #6
I was about to say the same thing Fliprock, until I read that lol
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