What woman doesn’t dream of having sculpted, toned, defined arms? One problem area many women struggle with is the back of the upper arms, the triceps.One of my clients referred to this area as her “afterwave.” I laughed and told her, “No need to worry, I can help.”
If one wants to define this hard-to-target area, she must target all three of its heads, particularly the outer area, which “pops” and creates that spectacular-looking tricep dent. Can’t you just picture it? Neglecting the other two areas of the triceps would be a mistake because the three parts work together to press against the surface of the skin and form what is known as the tricep “horseshoe.” Exercising all three areas ensures a balanced workout and helps prevents injury in the elbow joint. All three parts of the tricep group need to be worked with proper form and technique.
A woman will never achieve the desired look of a toned, taught tricep area without also considering the biceps. This two-part muscle group in the front and inner part of the upper arm works in conjuction with the triceps. Together they help pull the skin away from the back of the upper arm. The biceps, when developed properly, are a beautiful piece of anatomy in their own right. Beautiful biceps are known to many “great guns.”
The shoulder muscle, or deltoids, is named after the Greek letter delta, meaning triangle, for its upside-down traingular shape. It is literally in the form of an upside-down tiangle! Also known as the “delts”, this muscle group creates a cascade of cuts that run across the front, side, and back of the upper arm and shoulder area. The shoulders, which play a BIG role in arm definition, also help create stunning definition in the upper back. I actually call this the “Spaghetti Strap Effect” when training clients. When you have defined arms and shoulders, you will look speactacular in any little sphagetti strap number.
Are you ready? Lets SUPERSET those arms and shoulders! Supersetting is a strength conditioning technique that gives one all of the traditional benefits of resistance-based training, a tighter more toned body, improved skin elasticity, better bone density, increased blood sugar control, flexibility, strength, and lower blood pressure. Brazilian and British scientists recently proved that weight training can even make you smarter! In addition to all of this, supersetting has an added calorie burning, fat-blasting punch! “Supersets” simply means doing two exercises, back to back, with no rest between sets. This usually refers to opposing muscle groups, such as the triceps and biceps. Supersets can also used for the shoulder area.
For example, start with 1 set of 12 tricep extensions. Now, without resting, immediately follow that with 1 set of 12 bicep curls. Then you you may rest for 30-60 seconds. Sounds easy, right? Try doing that 2-4 times in a row, and you will definately know you are getting results!
Now for the shoulders. Stand with your arms to you sides, knees slighlty bent, feet together, hips tilted forward, back straight. Use two free weights that aren’t too heavy–the shoulder joint is a sensitive area. Lift both weights, one in each hand, up and out to the sides of your body. These are called “side laterals.” Do one set of 12 repetitions. Now, without resting, do 12 overhead presses, also called military presses. Do military presses by lifting the dumbells straight up and over your head and back down to the level of your shoulder. Be careful not to lock your elbows. Rest for 30-60 seconds. Repeat 2-4 times, depending on your fitness level. Use light weights or no weights if you are a beginner.
Supersets can be applied to the entire body. This just one example of them. If you have any questions, ask one of Lucille Roberts’s certified trainers. We are here to help you! As always, check with your doctor before you begin an exercise program.
Trainer Tip by Sandra Ferrerio, certified Live Rite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.
