In and Out Bicep Curls [45 sec]: Simple. Do 16 reps of bicep curls, palms facing the front, lifting both dumbbells at the same time. The second curl is out wide, and go alternating the lift from directly infront to out to the side. Two Arm Tricep Kickbacks [34 sec]: Bend over, flat back, and extend your arms back with the weights before lowering them down once more. Lift weights to shoulder, then do a shoulder press, then lower back down. Full Supination Concentration Curls [57 sec]: These are basic bicep curls, one at a time, but each time you reach the top, squeeze your bicep for an extra pulse.
Chair Dips [45 sec]: Place your hands behind you on a chair, and lower down into a dip. The further your feet are away from your body, the harder the workout. Upright Rows [44 sec]: Stand straight, weights by your side, and then draw them up before you, elbows flaring up and out to the side so that the weights stop just below your chin. Static Arm Curls [ sec]: Do four reps with one arm while the other holds the weight out before you, elbow locked into your side.
On the fourth rep, lower that arm and lock the other in place. Flip Grip Twist Kickback [48 sec]: Bend over, flat back, and hold the weighs below you with elbows locked into your side.
Extend arms back, and each time change your hands so one time palms go back first, the second the back of your hands go back first. Seated Shoulder Flies [54 sec]: Sit down on a chair, lean over, back straight.
Hold your weights down by your sides, and then lift them, elbows crooked to 90 degrees so that you pinch your shoulder blades together. Crouching Cohen Curls [ sec]: Crouch down, and lock your elbows into the inside of your knees. See what I mean about overkill? On the positive side, however, the workout does include some compound moves, such as shoulder presses and chair dips. It also leaves room to cut out after the twelfth exercise.
Frankly, I would do so. Move on to Ab Ripper and call today a light day, or throw in a session of Cardio X if you feel you still haven't gotten enough of a workout. Overworking minor muscle groups can be very unwise. Another view of the triceps and biceps and how they work together. This means that, in order to protect your low back and stabilize your posture so that you have a good foundation for each move no wobbling! Tony Horton and his compadres will all be standing with one foot forward and both knees slightly bent.
I don't like this, because I have low back problems and I find that this posture throws my back off balance and into too deep an arch.
As an alternative to what Tony presents, try standing with your feet hip width apart, bearing a few things in mind as you do so:. First of all, as always, think of your core. You don't want to suck in your abs until they feel like they've been pinned to your spine.
You do want to keep them lightly tensed, however, just until you start to feel more stable. Second of all, to build a better foundation and protect your lower back, bend your knees slightly.
This doesn't mean crouch. What it means is to avoid locking your knees and to keep just enough of a bend in them that you can feel your pelvis tilt back slightly, your abs tighten, and your lower back flatten out. Not only does this help you engage your core more and keep to a tighter, more stable position, but in keeping your low back from arching too much under load, you're protecting it from strain and injury.
I have low back problems, myself, and I find that this simple postural adjustment makes all the difference in the world. Again: these adjustments are slight and subtle. You should feel them, but don't exaggerate them. I don't want you standing there with a thirty degree bend in your knees, an Elvis pelvis, and your abs so tight you can't breathe. Everybody's first instinct, when struggling with a difficult bicep curl, is to move their elbow forward in order to help the weight up.
This automatically reduces the load on your biceps and allows you to get the weight up more easily. Similarly, most people will find themselves tempted to cheat by leaning back, which also reduces the load on the bicep and makes it easier to get the weight up. I don't want you to do that. I want you to keep the load on your biceps, since that's what we're supposed to be working out, here. Keep your elbows back and down and your posture stable.
If you can't do eight reps without cheating, switch to a lower weight. Similarly, don't let your elbows sag down during tricep kickbacks. This is a normal response, since lower elbows mean you don't have to push back as far, which means the exercise will be easier. However, this also means it's less effective, not to mention more likely to hurt you, since your elbows are now going off at unpredictable angles.
If your elbows are going all over the place during the tricep exercises, swallow your pride and switch to a lower weight. Oh, and whether you have one foot forward or both hip width apart, do keep a flat back when you're doing those kickbacks. Your spine will thank you. Shoulders and Arms will have you switching through a variety of more or less isolating exercises for three different muscle groups. This means that the amount of weight you're going to need will vary widely. For women who are beginners to strength training, I'd recommend starting at a set of five, eight, and ten pound dumbbells, with room in your budget to eventually get a set of twelves and even fifteens.
For women who have some strength training background, start at eight, ten, and twelve, considering it highly likely that you'll need a set of fifteens as well. Keep a set of twenties or twenty-fives open as an option, but don't get them immediately unless you're naturally a pretty strong gal. You always need this with Tony Horton.
You can't really take him seriously. If you do, you might end up putting a dumbbell through the TV. Both isolation and compound exercise movements have their purpose.
The weight comes to the middle of your chest. Pause the move for a moment at the top of each curl. Chair Dips: Use a regular chair or bench and place your hands on the seat, fingers facing your feet. Extend your legs out as far as you are able and hover your buttocks off the seat. Bend and extend your elbows to perform the dips. Stretch your arms and shoulders for about 30 seconds before visiting this circuit two times through.
Upright Rows : Stand holding a dumbbell in each hand, arms extended in front of your thighs. Bend your elbows to pull the weights up to your chest; the elbows point out to the sides of the room as you lift up.
Stop when the weights are just below your chin and lower down to complete one rep. Static Arm Curls: Stand with a weight in each hand. Bend your left elbow to 90 degrees and lock the upper arm by your ribs.
Hold the left arm there as you do four basic biceps curls on the right; then switch so the right arm is static and the left arm curls four times. Alternate for the minute or so of the segment. Flip-Grip Twist Triceps Kickbacks: Hinge forward slightly from your hips and, with a dumbbell in each hand, bend your elbows up by your torso. Extend and bend your elbows back to perform a kickback, but "flip" your grip each time your arm extends to the back of the room so that your palm faces the ceiling.
The muscles of your arms and shoulders are likely fatiguing as you're entering the home stretch. Just like any of the previous circuits, you stretch 30 seconds or so before tackling this sequence two times through. Seated Two-Angle Shoulder Flyes: Sit down in a chair, a weight in each hand, and bend forward from the waist.
Have your palms face in as you open your arms to the sides of the room to squeeze your shoulder blades together, then lower them back down.
Rise upright and bring the weights up parallel to the floor with straight arms to do a lateral raise. Alternate for the duration of the circuit. Crouching Cohen Curls : Hold a dumbbell in each hand and bend your knees and hips so that you rest your elbows against your knee caps, arms straight. For more support, brace your buttocks against a blank wall. Curl your arms up to your shoulders and back down, maintaining the crouched position throughout.
Lying Down Triceps Extensions: Also known as skull crushers, you lie down on your back to do this move. Hold a dumbbell in each hand and extend the arms above your face, palms facing each other. Bend and extend your elbows so the weights come just beside your temples. The final set of exercises in your P90X arms and shoulders workout is followed by a short cool down that includes light jogging, jump roping and arm swings.
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