Men's Articles

Fight Upper-Arm Jiggle


The Payoff

This exercise strengthens and tones your triceps, giving you shapely, sexy arms. Using a cable machine provides more movement options than a traditional weight machine. As a result, you can really isolate your muscles while still challenging your core to keep your body stable.

For Best Results

  • Do this move twice a week as part of your regular strength-training programme. Aim for 2-3 sets of 12-15 reps, using 12-15kg resistance. Rest up to 1 minute between sets. Stretch after your workout.
  • After 4-6 weeks, or when you feel ready, challenge yourself by standing with feet together on a stability tool such as a core board, BOSU or even a rolled-up towel (feet perpendicular to it).

How To Do It

  • Attach a short bar to a high cable pulley at its tallest setting.
  • Grasp the bar with both hands and stand with your back to the machine, left foot in front of right with front knee bent and back foot flat. Lean forward slightly so torso is aligned at same angle as rear leg, abs pulled in and shoulder blades drawn down and together.
  • Raise arms overhead at same angle as your body, upper arms next to head, palms forward, then bend elbows and lower hands behind head.
  • Maintaining a slightly forward body position, but keeping torso still, extend arms overhead again. Return to start position. Repeat.

Mistakes To Avoid

  • Don't hinge forward from your waist or arch your back, which can strain your spine and connective tissue.
  • Don't hyper-extend your elbows when you straighten your arms overhead, which stresses the elbow joint.
  • Don't stand so far from the machine that you're unable to fully straighten your arms, which decreases the exercise's effectiveness.

Tips: Keep upper arms still to isolate the triceps.

His/Her Star Move

His Star Move

For Sculpted Calves - Toe Jumps

Stand with your feet comfortably apart. Keep your knees slightly. Sink your body slightly to the floor and then propel yourself upwards as high as possible. Make sure to point your toes as you reach the peak of your jump. Land as lightly and quietly as possible, with the balls of your feet touching the ground first. Aim for two sets of 10 jumps each.

Fitball Bicep Curl: For Sleek Arms

Lie on a fitball with your back firmly against it, legs in front. Hold a dumbbell in each hand and keep your elbows close to the side body. On your next exhale, raise the - dumbbells towards you. Bring them down as you inhale. Aim to do three sets of 15 reps each

Her Star Move

For Sharply Thighs - Squat With Side Raise

Stand with feet hip-width apart. Keeping your back straight, squat as low as you can. Hold your arms out straight in front of you to help keep your balance. Bring yourself back to standing position. As you straighten up, kick your right leg to the side. Bring your right leg down. Repeat the beginning and this time, kick your left leg to the side. Aim to do three sets of 15 each.

For A Perky Butt - Hip Rolls With Leg Extension

Lie with your back flat on a mat. Hold a small sponge ball between your knees. Your feet should be hip-width apart. Keep hands at the side. On your next exhale, lift your butt and lower back off the floor. Keep your shoulders on the ground. Make sure your thighs and torso form a straight line. Inhale. Raise your left leg when you exhale. Note that your left leg, hip, and torso should form a straight line. Hold pose for three counts and your left leg down. Return to beginning and work on your leg this time around. Aim to do three sets of 15 reps each.

Side Obtiques Plank: For Washboard Abs

Lie on your left side with your left elbow propping you up. Make sure your left elbow is bent at an angle slightly more than 90 degrees. On the next exhale, swing your right arm up and lift your body up. Your legs, hip, torso and head should form a straight line. Keep your left elbow at go degrees. Breathe normally. Hold this position for up to 15 seconds. Aim to hold for 15 seconds on each side.

 

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