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Toned arms with the TRX

Michele Borboa, MS is a freelance writer and editor specializing in health, fitness, food, lifestyle, and pets. Michele is a health and wellness expert, personal chef, cookbook author, and pet-lover based in Bozeman, Montana. She is also...

Fit arms with four exercises

Strappy sundresses, upcoming bikini season, and the uproar over Michelle Obama's terrifically fit arms, has put firm biceps, toned triceps and shapely deltoids on the fitness want list for most women. Does that mean hours in the gym pumping weights? Not at all! Pete McCall, MS, exercise physiologist with the American Council on Exercise (ACE) recommends a mere four upper body exercises to get arms that rival the First Lady's. Here are those effective time-saving moves using a new piece of equipment called the TRX Suspension Trainer.

TRX Biceps Curl

Step 1: Holding the TRX handles in each hand, turn yourself to face the anchor point. Assume your split-stance position, again contracting your core and pulling your shoulder blades down and back.Step 2: Gently lean backwards, shifting your body weight over your back leg while extending your elbows, positioned at chest height. Keep your wrists in neutral, with palms facing the ceiling and elbows pointing toward the floor. Concentrate on keeping your shoulder blades retracted and head and spine aligned. Avoid letting your shoulders roll forward and make sure you don't sag in the low back.

Step 3: Upward Phase: Exhale and slowly flex your elbows by pulling your entire body towards your hands. Your elbows should remain in front of and pointed away from your body. Maintain a stiff torso, aligning your head and spine, and avoid any sagging or arching in your low back or hips.

Step 4: Downward Phase: While maintaining your rigid torso, inhale and slowly lower your body back towards your starting position, extending your elbows without your shoulders rolling forward. Keep your head and spine aligned together.

          Biceps

Next page…Get terrifically-toned triceps

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