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Top Tricep Exercises
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Strength Training
"1. Dips - When doing dips, make sure to keep your elbows tucked in and keep your body as close to the bench as possible. Lower your body down slowly.
2. Dumbell Kickbacks - Again, keep your arm tucked close to your body and position your elbow a little higher than your shoulder. Make sure not to move the upper part of your arm.
3. Standing Cable Tricep Pulldown -Use slow, controlled movements and keep your back straight. Squeeze the triceps at the bottom part of the movement.
4. Overhead Dumbell Extension -Try to keep your elbows as close to your head as you can during this lift in order to maximize the stress on your triceps. Also remember to use a full range of motion by fully stretching your triceps at the bottom and locking the weight out completely at the top.
5. Lying Tricep Extension-Use slow and controlled movements and keep your elbows in."
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build muscle, tone muscle, tricep exercises
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created by
fitnessgrl
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saved on 3/25/2008
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4
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19.6
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100 %
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Getting Jumpstart on Your Weight Loss Plan
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Diet and Nutrition
"Getting started with a fitness plan is often the most difficult part. But when you make the decision to take those steps to lose weight, tone your body, or just feel healthy, you have made one of the most decisions of your life. Here are the first steps to get you started.
First, buy yourself a journal or a notebook to keep track of your workouts and everything you put into your mouth. Writing down all your foods is a great way to see just exactly what you are putting into your body and then you can see just what changes you need to make.
Second, set a specific goal. Are you hoping to get down to that size 6 pants or lose 10% body fat? Would you like to build up some muscle or just tone your body? Write it down and set a goal date. When you reach THAT goal, set another one!
Third, take your measurements: weight, chest, waist, hips, thighs, arms and whatever other body parts you would like to see changes to. This is the best way to measure what changes your body is making.
Fourth, take some pictures. You will want to look back and see where you started and how amazing you look in 3, 6, even 9 months from now!
Fifth, develop a plan of action. Plan your workouts and meals for the following week and act on them consistently. By planning them, you are more likely to follow through with them.
Stay with your current plan for at least 12 weeks, even if you do not see any changes happening. Changes will not happen overnight and the more patient you are, the happier you will be in the end!"
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weight loss, fat loss, nutrition, diet
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created by
fitnessgrl
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saved on 3/18/2008
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3
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22.3
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100 %
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Using Foam Roller for Sore Muscles
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General/Other
"I just used my foam roller this morning and thought I would post about it. Without it, I wouldn’t be functional some days. It really helps to relieve muscle soreness in my hamstrings, quads, glutes and lower back.
Foam rollers come in all shapes and sizes. The one I have is 3ft long and 6 inches in diameter and is a fully round, not a half one, which I don’t feel could do as much good.
What is a foam roller used for? Its kind of like getting a deep tissue massage, but with out the cost of massage therapist and YOU can control how deep you want the massage to go. the foam roller is also more than a massage. It helps to loosen tight body knots in your muscles and tendons. It helps to ensure proper muscle quality.
Here are some foam rolling tips for you:
* Foam rolling is pretty simple to learn and with some practice, you can set up a routine for your whole body within a short period of time. I tend to do my entire body in about 15 min.
* You place the roller between your muscle and the floor and use your bodyweight to gently and slowly roll for the entire length of your muscle. I tend to focus on my lower body more, because thats where I tend to have more sore muscles and also I read its good for the cellulite.
* When you reach a painful spot, stop rolling and use your body weight to press down. Hold that spot until the pain goes away. If the pain does not seem to go away, don’t worry, just continue rolling and hit all of your “spots”.
* Eventually, through practice and repetition, you will start to find relief. Remember, these painful areas are around because of years of bad habits, injuries, and other traumas so they wont go away entirely overnight.
* Start off slow…eventually it will be come a part of your exercise routine and you find relief and start feeling better all over!"
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foam rolling, sore muscles
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created by
fitnessgrl
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saved on 3/17/2008
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3
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63
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100 %
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Quick Nutrition Tips
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Diet and Nutrition
"Here are just some quick, daily nutrition tips to keep in mind:
1. Make sure to eat 4-6 small meals per day to keep your metabolism working.
2. Plan your meals the night before, so that you know what and when you will be eating, especially on those busy days.
3. Hit a plateau? Try lowering your calories 300-500 calories per day OR lower your carb intake.
4. Drink your water!
5. Make sure you have a carb and a protein at EVERY meal.
6. Avoid sugar."
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created by
fitnessgrl
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saved on 3/17/2008
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3
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23
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100 %
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