Tuesdays are a great day to focus on strength training. Starting in a few weeks I will have a free daily video series available through the Purely Fit Youtube account: http://www.youtube.com/purelyfit, Tuesdays will be dedicated to strength training and building beautiful lean muscle mass.
Many women believe that building muscle will create a bulky, thick look, this is absolutely not true. The only way to bulk up is to lift super heavy weights and eat an extremely high calorie/high protein diet. If you want to become a body builder it will take you quite a while to build up that muscle. For those of you who just want a nice lean muscular look strength training via weights or body mass is the perfect way to get the body you desire.
Todays focus is going to be on arms. Most women are concerned with arm jiggle when they wave. The only way to tone up the arms and avoid the jiggle is to do weight bearing exercises. Here are a few to start with:
- Push-Ups: By far the most convenient way to tone your arms. All you need is a cleared area on the ground and your own body. If you are not use to this exercise start with the beginners form and work your way up to the more advanced. Start with your knees on the floor, your abdominals and gluteals tight and your hands directly under your shoulders. Slowly lower your upper body toward the floor, keeping your torso straight (no butt up in the air!), lower down as far as you can until your nose almost hits the floor, then slowly push back up. Repeat this 10 times adding more repetitions as you become stronger. Once this move is to easy start with your knees OFF the floor, toes on the floor with the same movement.
- Tricep Kick-Back: This movement can be done with a dumbbell or a food can, the goal is to start with a small weight and work up to heavier. Begin on hands and knees on the floor, take the weight in one hand, pull your elbow up to your torso and then slowly kick your hand back until your arm extends out straight. Keep your elbow even with your torso not letting it rise up. Repeat this movement 10 times and then switch sides. As you progress add more weight to the kick back.
These two simple moves will help get you started on the road to a no jiggle wave. Check back for the video series so you can see exactly how to execute the movements.
Stay Purely Fit! ~Shannon
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