Lauren and Blair do triceps exercises
(MERCY HEALTH PARTNERS) - In the spirit of Thanksgiving, we have all heard the saying "Turkey Arms." Turkey arms are the flab that develops in the triceps from excessive fuel consumption or not enough fuel expenditure. This is located in the back of your arm and is that area when you go to wave keeps waving when you stop. Unfortunately there isn't a quick fix; you can't reduce the amount of fat covering the muscle group. You need to do a combination of aerobic exercise, weight training, and overhauling your fuel consumption to gain appropriate results. Now there are some triceps exercises you can perform to tone the muscle. Here are four exercises you can begin to help tone the triceps muscle.
1. Triceps Kickbacks: Using just your arm or a weight of any kind (can or dumbbell) and a chair. Bend at the waist, with slight bend in your knees, and place a hand on the chair. Position the other arm along side your body with elbow bent, weight close to shoulder. Straighten the arm out behind you, squeezing the triceps muscle. Bend your arm back to the starting position and repeat to 15 reps or to muscle fatigue.
2. Lying Triceps Extension: Lie on the floor, a bench, or even your bed. Extend your arms straight and over your chest with palms facing in. Use a couple cans or lightweights to do this exercise. Bend the elbows and lower the hands until they are next to your ears, elbows should be at 90-degree angles. Squeeze the triceps to straighten your arms do not lock your elbows. It is important to keep elbows steady throughout the movement, only moving the forearms. Perform 15 reps or to muscle fatigue.
3. Triceps Dips: This is a more advanced exercise for the triceps. This movement will focus not only on the triceps but also the shoulders. The awesome thing about this exercise is that it can be performed when traveling, in the office, really anywhere you have a chair. To begin this exercise, sit on a chair with your hands next to the hips. Lift up on the hands and bring the hips forward off the edge of the chair. Bend the elbows and lower the hips down, keeping them very close to the chair. Push back up without locking the elbows. Repeat as tolerated.
4. Seated Front Raise with Triceps Extensions: This is another more advanced exercise for the triceps but also the shoulders. Sit in a chair holding weights (cans or dumbbells) that can be controlled with palms facing inward. Lift arms straight to shoulder level, with a slight bend in the elbows. Pause for a moment and then sweep the arms overhead until they are next to the ears. Pause for a moment again, then bend the elbows lower the weights behind your head until the arms are at 90-degree angles. Straighten the arms and bring them back to the starting position. Repeat as tolerated.
Remember you can't tone fat only the underlying muscle. You will also need to perform a program that works other muscles groups as well as provide cardiovascular exercise, like walking, biking or swimming. You need to begin somewhere so why not with the triceps to help combat turkey arms?
Blair Moreau - Mercy Health Partners