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Tank Top Arms to Love

Posted Oct 01 2012 12:00am

Cole’s Football Team lost their football game on Saturday but played their little hearts out.  Cole had some surprising moves in the back field that made a mom proud. 

Cole Shaking

#55 comes in for the sack

55 Down

Cole shakes him off and keeps going

completes pass

Cole completes the pass off to Brown before while #17 takes him down.  All this in one play.

Sunday we finished work on the dock between rain storms.  I felt awful this weekend.  Upper Respiratory getting the best of me.  I pretty much went from the couch to a five gallon bucket in the yard. There was not a lot I could do to help Chris with the dock so I was out there for moral support and to grab things when he needed them.

After a two days of rest I felt 75% better.  This morning I set out on a morning run.  While it has been a little cooler down here the humidity is still up there, 79 degrees with 75% humidity.

I ran Rosemary Dunes this morning, there is not much of an elevation change on this route which is nice being I still can not breathe.  Today’s run 7.4 miles with 8:18 pace.  I tried to run the new Saucony  app RUN4GOOD in the background of my Runtastic app but for some reason it stopped 1.67 miles into the run.  I am not sure what I did wrong; maybe next time. 

After a good run I decided to hit the weights and work on my arms.

Todays Dumbbell Workout:

Dumbbell Workout

Below is breakdown of each exercise: I found directions to each at Dumbbell-Exercises.com

Bench Press:

  • Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet.
  • Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
  • Breathe out when raising the dumbbells and breathe in when lowering them back.

Lying Fly:

  • Lie down on your back on the bench and grab one dumbbell with each hand at body height, elbows just slightly arched.
  • Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
  • Try to maintain the same angle in your elbows throughout.

Alternated Biceps Curl:

  • Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one.
  • Try NOT to jerk your upper body in an effort to help you lift the weights

Seated Concentration Curl:

  • Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg.
  • Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short pause. Alternate after a set.
  • Try NOT to jerk your upper body in en effort to help you lift the weight.

Two-Arms Triceps Extension:

  • Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up.
  • Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause.
  • Your upper arms should remain still throughout.

One-Arm Triceps Extension:

  • Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up.
  • Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause.
  • Alternate after a set.Keep your upper arm still throughout.

Palms-Up Wrist Curl:

  • Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing up.
  • Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
  • Keep your arms still throughout.

One-Arm Palm-Down Wrist Curl:

  • Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing down.
  • Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause.
  • Alternate hands after a set.Keep your arms still throughout.

Palms-In Alternated Shoulder Press:

  • Stand up and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other.
  • Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

Front Raise:

  • Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
  • Raise the dumbbells forward then up until your arms are close to being parallel to the ground and lower them back down after a short pause.
  • Keep your arms extended throughout.

Kneeling One Arm Row:

  • Put your knee and hand on a bench and grab a dumbbell with your other hand.
  • Lift the dumbbell straight up without moving anything else than your arm and lower it back down after a short pause.
  • Breathe out when raising the dumbbell and in when returning to starting position.

Bent Over Row:

  • Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
  • Lift the dumbbells up until your upper arms are parallel to your body and lower them back after a short pause.
  • Try to keep your back straight throughout. Only the arm should move.

Don’t forget your BCAA’s and Protein Shake after finishing this up!

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Absolutely!

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