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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.

TricepsOverhead Triceps Extension

Step 1: Starting Position: Holding the TRX handles in each hand, turn yourself to face away from the anchor point. Position your hands overhead with a 90-degree bend in your elbows, and elbows pointing forward with neutral wrists. Assume a split-stance position, lunging forward until the straps become tight. Maintain this foot position throughout the exercise. Stiffen your torso by bracing your core.

Step 2: Upward Phase: Exhale and slowly extend your elbows by pressing your body away from your arms. Your upper arms should not move, your elbows should continue to point forward, and your wrists should remain in the neutral position. Maintain a stiff torso aligning your head and spine, and avoid any sagging or arching in your low back or hips.

Step 3: Downward Phase: While maintaining a stable torso, inhale and slowly lower your body back towards your starting position keeping your head and spine aligned together. You can increase the intensity of this exercise by positioning your body further away from the anchor point of the TRX and lengthening the straps.

 

Triceps          Triceps

For more fitness information and to find an ACE-certified fitness professional near you, visit ACEfitness.org. To learn more about the TRX Suspension System, visit FitnessAnywhere.com.

More arm exercises

Exercises for fabulously fit arms
The 30-something arms race
10 Functional exercises for full-body fitness 

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