May 18, 2008

bikini club - week 8

We are now entering week 8 of the Bikini Club (click here for previous posts)!

Here is your drill:

We are still watching what we eat, skip dessert and opt for healthier choices. This week I will start seriously tackling the soda issue. And it goes without saying that as soon as we hit June, rules will get stricter, so whenever you have a chance, start practicing serious control over your biggest vices (soda, cookies, chips...).

As far as soda goes, Mon, Wed and Fri will be soda free. If you don't drink soda, and your weakness are ice cream or Oreos, then Mon, Wed and Fri none of those are allowed.

Let's see how we'll do.

EXERCISE:I've been exercising regularly now for 8 weeks :)
I see some muscles, and I cherish them with pride. But I also see some no-muscles zones and I started researching and asking my gym rats friends what is it that I am doing wrong. A few things was their response :(

Mainly on the triceps.

Three muscles make up the tricep, and I've found that I am exercising more one of the three, while the other two are not getting much attention.

I've found this cool picture (credit: Joseph Francis) that shows you the three muscles, attached to the bone, that form the tricep.

I have been working out number 2. Number 1 is still non existent and number 3 I can't even find if I look for it!

And guess what? The lower part of your arm, the one that starts to dangle if you flap your arms, that's number 1! Which means if you start exercising, the dangling will diminish and the zone will tighten. I'm sold! :)

The problem with triceps is that it's easier to exercise them at the gym, for example, at a tricep dip bar. But after some online researching, I've found some good exercises (from to do at home:

a) Find a sturdy chair or table, or any surface that is solid and has an edge. Face away from the chair and place the heels of the hands on the edge. Walk your feet away from you until there is about 30 inches distance from your hands to your feet. With the bulk of your weight concentrated on your hands, slowly lower the body down for a count of 5 and then rise. Repeat for 3 sets of 15 repetitions.

b) Overhead triceps press. Start by standing with feet about shoulder width apart and weights held comfortably in your hands. Raise the weights directly above your head until your arms are almost fully extended. (Remember not to lock the elbow joint or else you risk injury.) Slowly lower the weights behind you until the elbow forms a 90-degree angle; raise the weights slowly. Repeat for 3 sets of 15 repetitions. This movement also isolates the triceps and places the burden of the effort on it. Depending on the weight you use, you can see your triceps firm up anywhere from 10 days to three weeks.

c) Backwards lift. Begin by standing with feet about shoulder width apart and holding the weights comfortably in your hands with arms extended by your sides. Turn your palms to face behind you and raise your arms backward as far as is comfortable. Slowly lower back to the starting point. Repeat for 3 sets of 15 repetitions. For an extra boost of toning, on the last repetition of every set, raise the weight slowly and hold; pulsing the arms up and down about a inch to really fatigue the muscle. That little movement can have a big impact on the ultimate shape of your triceps.

I understand these exercises might sound difficult, but the prize is toned arms! And you would only do them once or twice a week maximum.

Simple routine this week: back scrub, a scalp treatment, and a manicure or a pedicure or both! :)


Grace said...

Wow. The Bikini Club looks hardcore. I might have to implement this regimen. I've ben strict on myself because I have so many weddings this summer and I want to look fabulous.

plumjewels said...

Wow, I didn't realize, although I should have - TRIceps. At home I've only been doing the Overhead Press, will need to add the others.

Does that mean we need two different exercises for BIceps?

Thank you!