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sundayterritorian.com.au LIFESTYLE

ARMS

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SCULPT ARMS AND SHOULDERS WITH THESE TARGETED

TONING MOVES. BY PERSONAL TRAINER KIRSTY WELSH

NO MORE BINGO WINGS

TRICEP DIPSWHY When performed correctly,

tricep dips are a win ner for toning

those troublesome arms and giving

beautiful shape to the shoulders.

HOW The key with this exercise is

to watch your shoulder position.

Sit on a bench or stable chair

with your hands positioned next

to your butt and your legs bent

(for advanced, straighten your

legs to put more weight onto your

arms). Shift your body forwards

and slightly off the bench. Keeping

your shoulders back and down,

lower your body, ensuring your

elbows remain below shoulder

height, then use your triceps

to push your body back up.

HOW MANY

3-4 sets of 20 reps, then 15, 10,

and 5, 30-second rest between sets.

UPPER-BODY ROWWHY This fi rms the arms and shoulders,

and targets the biceps and back.

HOW Find a post, or tree if training

outside, and wrap a strong resistance

band with grip handles around it. Hold

onto the band with outstretched arms,

palms down, and assume a split

stance with one leg forward and one

back. Keeping your core tight, pull

both arms back towards your chest,

so your elbows point behind you, and

turn your palms upwards slightly to

target the biceps. Slowly extend your

arms back to the starting position.

HOW MANY

3-4 sets of 15-20 reps,

30-second rest between sets.

HOW MANY

3-4 sets (12-16 reps),

30-second rest between sets.

ALTERNATING CHEST

TO TRICEP PUSH-UPSWHY This will help create a tight bust,

shapely shoulders and lovely arms.

HOW Assume a regular push-up

position on your knees (or toes), hands

in line with your chest and just outside

shoulder width. With your core tight,

lower your chest to the fl oor and come

back up for a full push-up. Next, bring

your right hand in towards your left, so

your hands are shoulder-width apart.

Perform a tricep push-up, with your

elbows pointing directly behind you

and brushing against your body. Step

your right hand back out for a regular

chest push-up, then your left hand in for

another tricep push-up. This is 1 set.

BODY+SOUL

bodyandsoul.com.auFor other ways to tone up

your arms for summer, visit

bodyandsoul.com.au/workouts

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