|
Fitness Buzz
|
April 1, 2009
|
Sexy Shoulders & Awesome Arms!
|
 We've spent plenty of time talking tummies, looking at legs, and assessing your "bottom line." So today, let's take a trip uptown, and consider two other body parts we love (or love to hate): shoulders and arms.
You know we've officially entered a new era when people are buzzing about the First Lady's fitness routine. There's no denying that when it comes to Michelle Obama's lovely physique, the media has really been - dare I say? - up-in-arms about it. But of course, arm envy isn't exactly a new phenomenon. Women have asked me to help them eliminate their "batwings" for as long as I can remember. So when Fitness Magazine asked me recently to recommend some moves to help readers get Mrs. Obama's sleek upper body, I gave them the same advice I've offered for years: Strengthen, Sequence, and Stretch. So let's jump into it! Don't be shy: take my arm, and I'll lead the way. |
|
Strengthen.
|
First, let's talk strengthening. In case you haven't heard, picking up some dumbbells can burn fat, lower blood pressure, reduce stress, prevent osteoporosis and bone fractures - but the benefits don't stop there. If you're looking to sculpt your upper body, resistance training is a non-negotiable. Cardio exercise (speaking of non-negotiables) is a must, of course, but all the aerobics in the world can do very little for your arms and shoulders. On the practical side, a stronger upper body is simply more useful. Carrying groceries upstairs, wrestling with the daybed in the guest room, twisting the lid off that pickle jar - it all requires strength.
And then there's the aesthetic side. I've said many times that there's no such thing as "spot reducing" - but when it comes to reshaping specific areas of the body, weights are the greatest weapon. Especially if you're looking for symmetry: a woman with a "pear-shaped" physique (whose shoulders are narrower than her hips) can use weight training to enhance her upper body, creating a more shapely and balanced overall look. And don't worry about "bulking up"; women simply don't have enough testosterone to experience dramatic increases in muscle size. Instead, you'll see a new, sleek tone that makes a big difference in the way you look and feel.
Try this move: Let's start with a variation on the classic bicep curl designed to target the front of the upper arms, The Preacher Curl.
Pick up a pair of light dumbbells and sit on a chair with a pillow on your lap and lean forward, letting your chest rest on the pillow. With a dumbbell in each hand, place your arms across the pillow with your elbows just above your knees. Your palms are facing forward or up.
Exhale, and bend your elbows, curling the dumbbells up to your shoulders, keeping your wrists straight. Pause at the top of the movement, inhale, and slowly lower back down. Keep your abs tight, and don't round your shoulders. If you have a tendency to swing your arms when doing bicep curls, this is the exercise for you; the position keeps your arms still and stable.
Want more moves like this? Whether you're new to strength training or you're looking to take your routine to the next level, my Lift Weights to Lose Weight Double Feature contains 7 complete workouts for your Lower Body, Core, and yep, you guessed it: Upper Body, too.
|
Sequence.
|
 Training your upper body isn't just about lifting and lowering. Proper sequencing is key, especially when it comes to avoiding plateaus. Sequencing refers to the order in which you perform exercises so that you can properly overload the muscle. And don't be intimidated by that word, "overload" - in order to stimulate your muscles, you have to ask them to do more than they're accustomed to, so that each exercise leads to "failure," the point at which you can no longer . Remember: When the muscle fails, you've succeeded.
Sequencing is also about your muscles' interdependency. Individual muscles rarely act alone; they're always cooperating to get things done. So even when you're targeting a single, smaller muscle group, other muscles always get int o the act - either to assist with the motion or simply as stabilizers, working to hold your body in place. So help your muscles help each other: Work from the center of the body outward. Meaning, fatigue the larger muscle groups first, like the chest and back, before moving onto the smaller muscle groups they're attached to, like the shoulders and arms.
To witness the power of proper sequencing, check out my Total Body Lift DVD. Using small concentrated movements that hone in on one specific muscle group at a time, this workout creates astonishing, gravity-defying results. Want to see it in action? Click here for a free clip!
|
. . . and Stretch.
|
Ever heard someone say, "I'm sore in muscles I didn't even know I had!" Well, it does happen. Soreness is often a side-effect of the microtears that take place when we strength train - which is a good thing - but stretching after, or even during, a routine is a great way to keep the muscles relaxed and energy flowing.
Stretches for the upper body can improve your posture, help you move with greater ease, protect you from injury and the stresses of resistance training, promote spinal health, prevent lower back problems, and melt away stress and tension. It's one of the simplest and most beneficial forms of conditioning, so if you're not stretching as a regular part of your routine, there's no time like the present to get started.
Here's one of my favorites for opening up the chest, biceps, shoulders, and hips. Try holding this stretch for at least 30 seconds, breathing deeply, and moving in a slow, controlled manner. You should feel a sensation of tension, but no actual pain. Use this as a cool-down after your upper body routine on a regular basis to relax, rejuvenate, and keep stress at "arm's distance."
Sit sideways on the edge of a chair with your inside leg bent at the knee, and your foot flat on the floor as in a normal seated position. Extend the outside leg behind you, with knee slightly bent. Your legs should be in the position of a deep lunge. feel the stretch in the front of your upper thigh and hip.
At the same time, clasp your hands behind your back. Straighten your arms, then lift your hands and chest. Take a deep breath and feel your chest expanding. You'll feel a stretch in the front of your shoulders, too. Switch legs and repeat.
|
|
FITNESS DOESN'T HAVE TO COST AN ARM AND A LEG!
 
SAVE $8 on ALL DVD'sONE WEEK ONLY - BUY NOW Buy any of your favorite DVD's with a
Minimum Order of $40 and save - Limited time offer!
Enter Coupon Code APR09a and be sure to click the "APPLY" button at checkout to activate your savings.
|
Offer expires APRIL 8, 2009
|
So here's the bottom line.
Sexy shoulders and awesome arms aren't exclusive to bodybuilders and superheroes. With proper training techniques, you can have an upper body that's head and shoulders - and arms! - above the rest.
|
HELP SPREAD THE MESSAGE OF HEALTH & WELLNESS...
SHARE THESE NEWSLETTERS WITH A FRIEND!
|
|
|
|
|
|
|
|
|
|
