Glamour Muscles
If you want to look great in summer styles, or buff on the beach, work the glamour muscles. There are four simple moves you can do at home. These moves can be done in little time using resistance or body weight. After a few weeks you will be on your way to obtaining the shapely upper body you have been longing for.
Glamour muscles according to some fitness experts are the biceps and back muscles. When those areas are toned, you notice results almost immediately. In addition to biceps and back, I will include exercises that will incorporate the use of triceps, core, chest, and shoulders. This workout plan can be done 3-4 times a week in about 15 minutes, depending on your goal and fitness level.
Probably the simplest and most familiar exercise is the bicep curl. This can be done with free weights or even canned goods. With arms by your side, hold one weight in each hand and curl the arm up toward your shoulders bending at the elbow until you have about a 15 degree angle between forearms and chest. Squeeze each bicep muscle keeping the wrist straight, and hold for a few seconds before slowly lowering back to the starting position. Do as many as you can, increasing repetitions or weight as needed.
The triceps, or lack thereof, can be a most unsightly area opposite the bicep. Left unworked, this area will flap and sway many moments after a friendly wave. To target triceps most effectively, try dips. This move can be done using a chair, a step or the floor.
If you are using a chair you will sit at the edge with your hands behind your buttocks, finger tips forward. Use your arms to support your lower body, lifting your hips off the edge of the chair and lowering them down until you have about a 90 degree angle at your elbow. Continue this down/up movement as long as you can. Make sure your hips and legs stay close to the edge of the chair. To modify, do this move on a step or the floor.
Who wants to waste time working one muscle at a time, if you can work three? Push-ups do just that. Try push-ups on your knees in the beginning. Make sure your belly is pulled in, your chin is close to your chest and your back is flat. Do maximum repetitions until you are too exhausted to continue.
A traditional push-up will work most of the upper body. If you want more chest work, however, move the hands out wider, and for triceps bring them closer together.
Another synergistic move is called superman. Lying on your stomach with legs extended and your arms overhead, try lifting legs and arms off the floor keeping your buttocks tight, in a flying like position. This move works shoulders, upper back, gluteus and core. Try holding for a few seconds with a rest in between each repetition. Your goal should be to slowly increase isolation hold time and/or number of repetitions.
To achieve success, like any fitness program, you should challenge yourself so that you are tired after each workout and experience muscle soreness about 24 hours later. I recommend you take before pictures for motivation and assessment of progress.
If exercises become too easy or you are not noticing results, use heavier weight; especially if your goal is size. If your goal is increased definition, do more repetitions. Also, make sure you stretch before and after each workout to prevent injury
Although I would recommend these exercises to men and women of all ages, shapes and sizes, always consult with your doctor before starting any exercise program.
For questions or concerns, please email me at suzannemcginnis@me.com.