Hey, it is Jennifer from Brides Made Fit and I want to let you in something awesome. We are getting stuffs made with our logo on it. Bridesmaid fit logo, how cool was that, and we are giving it out away to our most devoted fans, the people that are participating on our forms, and the people that are emailing us.
So, what I want you to do is go to www.BridesMadeFit.com/Forum. I want you to sign up for the forum and then I want to click on the topic free stuffs and what I want to know is do you want the t-shirts with the logo on it, the sweatbands or the water bottles and whichever one gets the most vote, that is what you are getting. All right, now on with the show.
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Hi! Welcome to bridesmaid in podcasts. I am your host Jennifer DiDonato and this is episode number 18. Okay so incase you do not know, Brides Maid Fitness is my trade choice in only in home personal training service or brides to be and the bridesmaid fit podcasts is your source for health and fitness information and entertainment.
Now we have a lot to talk about in this week’s episode because we have been getting a lot more of you mail and comments on our site, on our blog and I know the other sites that are our videos are in, and we are going to answer your questions with some demonstrations today. So first, of all Lisa had contacted me about doing triceps, she is getting a little older and she wants to know a good triceps exercise for her to do to see results. Now she said she already got nice results from the biceps workout we did last week, or at least she is feeling it anyway. So I want to show you Lisa and all everyone else out there a great triceps workout that would not only target your triceps but help you isolate them the best way possible.
So first, we are going to start out and pick up the dumbbell, and as I always say, heavier weights are the best because heavier weights will get you quicker results. You want to get that muscle failure almost like you cannot do anymore and your muscle is just tingling and it like “Oh!” I just want to drop the weight, like I say do not drop the weight because you might damage the floor.
So first we are just going to do single arm, this is going to be called a single arm triceps pick back. A little, bit tongue-tied. So, I want you to either grab a step or stability ball or something that is about even with your knees. So even a bench if your at a gym you can grab this. So now, I am going to have you first grab the weight with your right arm, and I am going to have you the left foot in front. So it is opposite arm, opposite leg, and what I want you to do is lean forward so you are back and your torso is parallel almost to the floor, see that? But I do not want you hunching like this, I want you to keep your back up nice and straight just like I how I always preached with the planks and the pushups. Keeping your back straights will keep your core flex and it will also take the strain off your back if you may injure yourself when you are hunching.
So keeping the chest up and the back straight, I just want you to bring the weight straight up. This is going to be our starting position, the elbow is in nice and tight and the arm is making a 90-degree angle. So doing this in front of the mirror too is essential because then you can watch your form and you know what you are doing. So you could correct yourself because you could see yourself in the mirror so it is definitely essential in that.
So bring your arm up, and all I want you to do is just from the elbow down, from the elbow to the wrist is where you are moving. Straight up, control on the way down. Now see how my upper arm is not moving, it is staying parallel to the ground? This is the key ladies and gentlemen, this is the key for triceps; I have seen in my days in gyms a lot of swinging like this. What am I working now? I am working like my shoulder and my back; you want to target the triceps.
Now if you are swinging, you may be grabbing heavier weights so know put those weights down, grab something a little bit lighter so you could really isolate, an
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