We use the arm to grab, manipulate and lift, with its 30 bones and 20 muscles it has so many positions it can move into so how and what muscles are best to train in the arms? As a beginners training program in this lesson we shall look at two muscle groups the Biceps and Triceps and choose an exercise from two suggestions to add to our training routine.
Women often ask me if they took up training would they end up bulky? Be assured that this particular routine will not get you close to it, this entire series of training is for weight loss, tone and some muscle growth, by no means for mass. In order to go down the route of building mass you would need to be eating more food more often, a strict training program split over several days and fine tuning on specific exercises, we are working on general fitness here. I am covering the main muscle groups and not being specific towards any particular sport or activity.
Biceps
Back to training
Your back keeps you upright and is used many times throughout you day, great care and attention is needed when training this area. Have you ever wondered why gyms have anaray of mirrors? Having correct form and position for each exercise is important for your safety as well as fitness progression, when training new clients I always train them in front of a mirror to ensure they find and keep good posture during their work out.
A straight back is a good looking back in fact a good looking you, The back carries the weight of the upper body all the time and demands respect in good posture. Strengthening the back muscles is very important in your keeping fit routine. Did you know lifting an object without bending your knees can create 340 kilograms (kg) of pressure on your back with jumping at 110 kg? let's look at a few exercises that will give us strength, tone and good posture.
(create question box list n link into main series)
If I stop training will all my muscle turn to fat?
I don't want to get too big and mudcly
At what pace should I rain?
How often should I stretch?
What foods are best to eat whilst training? Avoid
Can you over train? Under
This programme is too easy, can I have a more intense one?
It hurts when I do a particular exercise
I find that the next day I am aching and a bit sore
What days/hours should I work out?
How can I get rid of my belly
and we shall (at this beginners stage) work on the main muscles we use those being the Erector Spinae, Trapezuis and Lattimus Dorsi.
Bent over row
Stand with your knees slightly bent and your upper body (bending at the hips) at a 60 degree angle. With the centre of the Resistance Band under one foot, take a low grip of the band with each hand and bring the band straight up to your stomach bringing your shoulder blades together and then inhaling as you return to the starting position.
Easy? Take a lower grip.
Dorsal raises
Lay comfortably on the floor face down
Smoothly lift your upper body from the hips about 4 to 6 inches off the floor, holding for about 2 seconds then slowly returning to the starting position.
There are 3 phases you can use here
1/ Assist the lift by assisting the lift with your arms
2/ To increase intensity, place fingertips on temples during lift
3/ Hold your arms out in front of you during the lift.
Look at the floor during the exercise, if your feet leave the floor, this is your sign that the intensity needs lowering.
Can you do 3 sets of 8 reps?
Shrugs
Stand with your knees slightly bent and your upper body upright. With the centre of the Resistance Band under one foot, take a low grip of the band with each hand and return to the upright position. Raise the Shoulders as if to touch your ears and return slowly to the starting position. As with most exercises (unless otherwise stated), tension should be maintained throughout the set of repetitions.
Can you do 3 sets of 8 reps? Easy? Take a lower grip.
On Friday we shall look at training the biceps.
Biceps Curls
This is probably the most popular exercise that comes to mind when thinking of training with weights and is very effective in building strength in the arms. When used in various positions the Bicep can be defined or you could say sculpted to how you wish it to be however now we shall cover the basic curl. I used a couple of cans of peas with an elderly client once performing this exercise, you can too if you wish Dumb Bells or a Resistance band. Training is supposed to be fun, so experiment with it and enjoy!
Lets use the weights. Taking hold of the Dumb Bells stand upright with your knees slightly bent (all standing exercises should be performed with warmed up slightly bent knees). With the elbows locked by your sides, raise the forearm until it is vertical and facing your shoulder, lower and repeat.
You may wish to try this with a twist starting with the hands facing palms out raising and twisting the palms to face in when up or even alternate your arms raising them one at a time, have a play and see which you prefer. So how many can you do until feeling a burn or as though you could just about get another one performed? Work on 3 sets of 5 reps for now and increase the tension/weight if this is too easy.
Hammer Curls
This is a personal favorite of mine for its movement and definition, raising the bicep rather than concentrating on width. This time I shall illustrate with Dumb Bells. Choose Dumb Bells of a fairly light weight to get the feel and positioning first (always do this when trying a new exercise), with a straight back and bending at the knees pick up the Dumb Bells holding them by your sides palms facing towards your body. Again with the elbows locked by your sides, raise the forearm until it is vertical and facing your shoulder keeping the palms facing towards the body, lower and repeat. Work on 3 sets of 5 reps increasing the tension/weight if this is too easy. How are you feeling after that?
Triceps
Kick Backs
This is another favorite of mine As with most exercises this is performing the opposite job of another muscle which in this case is the Bicep, when working out both groups of muscles should be worked.
Choose your resistance i(e a Band, I shall show this with a Dumb Bell) and stand side facing a mirror so you can see the length of your body. Again place your foot in the centre of the Band taking grip of the ends. Bend at the hips for a 75 degree angle. With the band resisting lock the elbows at your sides (as with the curl) raise the forearm so that it is horizontal to the floor, are you feeling the tension in the triceps? How many reps per set can you do? Again if you can do them easily increase the tension. Still a little easy?
Step drops
Have you stairs in your house? Then you have another tool to aid you in your quest for fitness. With your back to the steps (about the third up) place the palms of your hands with your fingers over the edge, you should now find your body at an angle in line with the stairs. Bending at the elbows lower your body so that you can feel the tension in your Triceps, raise and repeat. The tension can be lowered by using a higher step or likewise increased with a lower one.
With one of the above slotted in our routine, it could look like this (click here). All the classes we have been through can now be found here listed with the particular muscles in the title which we are including in our workout routine.
That just about covers all the major muscle groups to get you started. Monday we shall be looking at why we should stretch after working out and how this is done.
Jason Roberts.
Always consult your Doctor before embarking on any fitness routine. In order to ensure you are working out correctly, get your Steps to Wellness from a qualified fitness instructor.
What’s more, you do not necessarily need to do anything wrong for someone to sue you. Ideally, you would still defend your reputation in court, incurring fees. It is not a legal obligation for you to have professional liability insurance, but some professional bodies insist on it and plenty of your potential clients might prefer that you did. That way, you know you can afford to defend your reputation and your resources. 
Our choice of diet can either improve and maintain the organ functions of our body or it can cause hindrance and undue stress. Toxicity from foods through additives, the way they are processed and the way they are prepared as indeed toxicity from the environment through pollution can hinder our bodily functions. Lack of exercise can cause structural issues that can lead to musculoskeletal problems. Emotions and our ability to cultivate positive thoughts and attitudes can determine whether we live a life of harmony and happiness or fear and self doubt manifesting into tension and sickness. The old adage of “We Are What We Eat” and “We Are What We T
