ELIMINATING EXCUSES | fitness

For those in warm, sunny places, let’s take advantage of that weather today and work our back and biceps with “rim” pull-ups. Find an outdoor basketball court near you. I must warn you that this exercise can be dangerous since it involves being high off the ground. Also, if you are like me, you have to be careful not to hit your head on the basketball rim when jumping. For those that can, jump to the rim and use it for pull-ups. Make sure that the rim can support your weight. If you can’t jump to a 10 ft basket and there is no basket less than 10 ft high near you, find a bar you can use for pull-ups. Do not use your knees to swing your body upward. Focus on using only your biceps and back muscles so that you isolate these muscles forcing them to do all the work.

Not only is this exercise perfect for working your biceps and back muscles (lats and traps), it will also intimidate your opponents causing them to leave the court immediately. Check out the guys in the video that left after seeing me do pull-ups. I believe one of them even had a tear in his eye. My bad.

DO SOMETHIN’!

This week my objective is to suggest some exercise routines. Please click on the exercise name to link back to my posting for that exercise. Again, these are my suggestions. Please feel free to modify the routine if needed to better suit your needs.

Today, I’ve got a great arms routine for you. This routine focuses on your biceps, triceps and forearms; it will help improve your tone, definition and strength. Before you get started, make sure that you have stretched and are ready. Ok, here it is:

*Arms routine*
dips – 3 x 15-30 reps/set. 60 seconds rest between each set. 60 seconds rest before the next exercise.
bicep curls – 3 x 10-15 reps/set. 60 seconds rest between each set. 60 seconds rest before the next exercise.
tricep press – 3 x 10-15 reps/set. 60 seconds rest between each set. 60 seconds rest before the next exercise.
hesistation curls – 3 x 10-12 reps/set. 75 seconds rest between each set. 75 seconds rest before the next exercise.
forearm curls – 3 x 10-15 reps/set. 60 seconds rest between each set. 60 seconds rest before the next exercise.
hammer curls – 3 x 10-15 reps/sec. 60 seconds rest between each set.

DO SOMETHIN’!

BICEPS! Let’s go! Today, we are going to do hesistation curls. This exercise will enable you to get that tone and defintion that you are looking for; and it will develop mass. If you are looking for mass, aim for heavier weights and 6-8 reps for each set. I recommend that you do this exercise seated so that you can take stress off your lower back. Once you have stretched and are seated, pick up your weights gripping them with your palms facing upward and hold them at your side. Curl the weights upward until each arm forms a 90 degree angle. Hold them in this position for 5 seconds; if you can’t do 5 seconds, hold them there for as long as you can. After 5 seconds, curl the weights up until your arms naturally lock. As you come down with the weights, stop once your arms are at a 90 degree angle and hold them for 5 seconds. After 5 seconds, gradually bring the weights back down to your starting position: arms slightly bent or all the way straight. This exercise will make your arms feel good; trust me. DO SOMETHIN’!

Oye!!! Ya es la hora de ejercicios!! Alright y’all, time to hit the biceps today with bicep curls. To kick up the intensity, let’s work the negative. You’ll need a chair and some dumbells for this one. If you don’t have dumbells, be creative. Ok, so I still have not bought dumbells yet, but I will soon. Sit down and grab a weight in each hand. Let’s start on the left. Curl the weight up bringing your forearm upwards by bending at the elbow until the bicep is fully flexed. Rotate your forearm on the way up; this motion helps to develop the bicep more (it’s also good for making the forearm do extra work too). As you bring the weight down, guide it down slowly so that you force your bicep to work rather than letting gravity bring the weight down. This technique is referred to as “working the negative.” Don’t let the weight come to rest at the bottom (when back to starting position); keep your elbow slightly bent so that you keep your bicep under tension. After you have done a curl on the left, perform the same technique on the right arm. Continue to alternate left-right-left-etc. Excuses? None. DO SOMETHIN’!