Hi guys, Kris from Custom Fitness here, your Amarillo personal trainer. Today we’re going to be talking about how to get ready to wear short sleeves and say goodbye to the “2nd wave”. This is going to be the first part in a two part series! I’m so excited to be sharing these exercises with you. So be sure to be on the lookout for part two coming tomorrow! And if you have any questions about today’s blog, then please give us a call at (806)-322-3188
So, I don’t know what you call them, but i hear a number of things. From “bat wings”, to “the second wave”, or just “that jiggle under my arm. Everyone wants to know how to get rid of it.
Well, we’re in February already and spring is coming, and that means shorter sleeves. To some that’s exciting, and to others that’s terrifying because they just don’t know what to do to get rid of that backside of their arm.
That area is actually called the tricep, and it’s one of my favorite places to work.
So i’m going to be giving you some tips on how to work that today. Because a lot of times when people get into tricep exercises, they go through the motions but they don’t always do it correctly. If you aren’t doing things correctly, then it’s not going to work out well for you.
So you want to make sure that you have correct form and technique as you go through these exercices. That way you get the most out of what you’re doing, and you aren’t just wasting your time.
So there is one in particular that most people tend to drift towards, and that is the dip exercise. And that can be done on a machine, on a bench, on whatever you have. I’m using a bench today, but you can use whatever you have available. And I really want to work on the form with you today.
So whenever you sit down, keep in mind that a dip exercise can be done with either bent knees or straight legs. It’s your choice. Straight legs will make it a little harder, and bent knees will make it a little bit easier. As you get stronger in it, some people will start adding weights.
As far as the legs are considered, the only thing that you need to watch out for is to make sure that the knees don’t hyperextend. So they are straight, but you’re not popping that knee all the way down towards the floor, but rather keeping it soft.
So, what’s the rest of the exercise? Well for our dip exercise you’ll be working on the backside of the arm in the triceps, you’ll also be getting through the shoulders. What you don’t want to do is start to put too much stress on that shoulder joint. And that’s where this can be a good exercise, but it may not be the perfect exercise for you.
We’ll be going over another one here in a second that may be better if you have some issues with your shoulder.
So while you are sitting on the bench (or whatever it may be that you’re using) place your hands right beside you hips. If you are on a bench, you have the fingertips hanging off the edge and you have the palm on the bench.
What you’re going to do from there is roll your shoulders back. You don’t want to start the dip hunched over, because that shoulder is already pushed forward and there is a bone in your shoulder that will actually stop you in that position. But if you open that shoulder, it will now have free range of motion. So you want to make sure not to round those shoulders but rather keep it nice and flat.
So step out to where you aren’t sitting on the bench anymore, and roll those shoulders back to where you’re in a nice and tall position. From here, your goal is to sink the hips straight down. And you want to feel that bench on your back the whole time whether your legs are bent or straight.
You take it straight down by bending the elbows. Now yes, that shoulder starts to dip forward, but you only go so far that your shoulder and your elbow line up, not so far that you drop the shoulder below the elbow. Then you press right back up. So you come down to that elbow height, then right back up. And you want to make sure that the whole time that your shoulders are just as open and that your hips are sliding right along that bench. You don’t want to be pulling away from the bench as you drop down, but rather closely up and down.
So again, that’s going to be really great for the backside of your arm. What’s it’s not really great for it is your wrist or your shoulder, depending on what service you’re using.
I’m going to end part one here, but part two is coming very soon, so be on the lookout for that. In part two i’m going to be getting into two more exercises that I think you guys are really going to love.
So I hope you enjoyed part one on how to get ready to wear short sleeves and say goodbye to the “2nd wave”!
If can’t wait for part two, or you want to know more about Custom Fitness and what we do here, then please give us a call. If you’re wanting the accountability and help with creating an action plan to see results, or are wanting to someone to help create a workout plan to push you to your greatest potential, then that’s what we’re here for. We have an entire team of dedicated professionals to help you with your health and fitness goals. To get your consultation set up, give us a call at 806-322-3188 or email us at info@customfitness.biz And we now have part two up at the link here: https://customfitness.biz/2018/02/13/get-ready-wear-short-sleeves-say-goodbye-2nd-wave-part-2-custom-fitness-amarillo-personal-trainers/
At Custom Fitness, we are YOUR personal trainers in Amarillo, Texas. Have a great day.