5 ways to banish those flabby arms

Published Oct 22, 2014

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Johannesburg - Can you pass the blackboard test? Or would your arms wobble in time with the chalk movement and gain a momentum of their own?

If the state of your triceps prevents you from wearing short sleeves in summer, there is an answer to your flabby arms woes.

Catherine Viljoen, a biokineticist at Virgin Active, says, “Toned and shapely arms appear to be a challenge for many women, not just older women, but with the right combination of healthy eating, plenty of cardio exercise on most days of the week and regular resistance exercises, that is, weight training, this can be achieved.

“Try to include these effective tricep exercises into your exercise routine two to three times a week,” Viljoen advises.

“Choose a weight that you can lift to complete a set of 12-15 repetitions, with the last three repetitions being hard work to complete. Two to three sets of each exercise is recommended.”

Viljoen’s guide to get the wings off your arms follows.

BENT OVER TRICEP EXTENSIONS

STARTING POSITION: Stand with your feet shoulder width apart and bend slightly forwards. Place a dumbbell in each hand and bend your elbows, positioning them with your upper arms parallel to the floor.

MOVEMENT: Slowly straighten your arms, contracting your triceps until your forearms are parallel to the floor. Bend your elbows and return to the starting position.

Repeat.

OVERHEAD TRICEP EXTENSIONS

STARTING POSITION: Grasp the stem of a dumbbell with both hands. Bend your elbows and allow the weight to hang down behind your head as far as comfortably possible.

MOVEMENT: Slowly straighten your arms, keeping your elbows back and pointed towards the ceiling. Contract your triceps and then slowly lower the dumbbells along the same path back to the starting position.

Repeat.

STRAIGHT LEG TRICEP DIPS

STARTING POSITION: Place your hands on the step, with your legs straight and arms extended. If you find this too difficult, you can bend your legs at a 45 to 90 degree angle and do the same exercise.

MOVEMENT: Bend your arms at your elbows to 90 degrees, lowering yourself down, then returning to the starting position. Repeat.

TRICEP PUSH-DOWN WITH DOUBLE ROPE

STARTING POSITION: Stand in an upright position holding the knots of the rope with palms facing each other. Your elbows should be fully flexed and at your sides.

MOVEMENT: Push the ropes in a downward motion, keeping your elbows at your sides, until your arms are close to straight. As you straighten your arms, your palms turn slightly to face the floor. Return slowly to starting position. Repeat.

STANDING OVERHEAD TRICEP EXTENSION WITH ROPES

STARTING POSITION: Stand in a lunge position (back leg straight, heel lifted), with your back towards the cable station and hold the rope with your hands (palms facing). Your elbows should be bent and your hands positioned above your head. Keep your elbows close to the sides of your head.

MOVEMENT: Slowly lower the ropes without moving your upper arms, until your elbows are almost straight. Hold for a few seconds and then return slowly to starting position.

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