Fighting flabby arms

Although it’s getting cooler now and you’re starting to convert to wearing more layers you should use it as an excuse to let go of your goals. Here
are some ways to keep your arms toned and lean over winter.

Change your grip

Your biceps are the strongest of all arm muscles and make a great curve just above the elbow. Make sure to perform bicep curls with three hand positions:
palms up, palms down, and thumbs to the side. Perform 12 repetitions to the front and then 12 repetitions of each to the side.

Try Yoga

Yoga is great for increasing flexibility but it also helps tone and shape your arms. Some popular postures to start are: Downward dog and Side Plank.

Downward Dog: Start standing and bend over from the waist. Walk both hands forward until your hips are high. Press your heels into the floor and relax
your shoulders. Hold for 3-5 breaths then walk hands forward to plank position.

Side Plank: From plank position, lift your right arm towards the sky, pressing into the edge of your left foot as you rotate hips and stack your feet.
Hold for 3-5 breaths. Return to centre plank and repeat on the other side. Head to a class this week.

Use a kettlebell

Kettlebell training uses acceleration and deceleration to generate more muscle tone faster. The swinging motion should always be controlled for safety
and better muscle building. Try this cross curtsy row, which works the arms and lower body in one smooth step: Holding the kettlebell in your left
hand, step back into a curtsy with your left leg and reach across and down with left hand. Stand back up with left foot to side and pull the kettlebell
up and across the body. Perform 20 repetitions on each side.

Have a seat

Sitting on an exercise ball strengthens your core and improves posture. Try this simple move to tone your triceps and shoulders while you boost core
strength and balance:

Seated ball triceps: Sit tall on the ball with your arms overhead. Beginners can place hands together, while advanced can keep arms apart. Bending
at the elbows, reach behind your head and extend back to the top. Perform 20-30 repetitions with light weights.


Resistance training is great for building strength, but stretching is essential for keeping your joints moving freely. Stretch your triceps by reaching
one arm up and then behind your head, aiming for the middle of your back. Gently press on the elbow with the other hand and hold for 10-30 seconds
and repeat on the other side. Another great stretch:

Side neck stretch: Lean your right ear to your right shoulder, pressing with the right hand on the top of your head. Keep left shoulder down by reaching
toward the ground. Hold for 10-30 seconds and repeat on the other side.


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