GL's tank top workout! Trainer to the stare Ramona Braganza--who has whipped celebs like Jessica Alba and Anne Hathaway into amazing shape--shares six moves that'll have ya sporting awesome arms in no time. Repeat this circuit three times four days a week for an ogle-worthy upper body.[ILLUSTRATION OMITTED][ILLUSTRATION OMITTED] [ILLUSTRATION OMITTED] 1. Inchworm inchworm, name for the larvae of moths of the family Geometridae, a large, cosmopolitan group with over 1,200 species indigenous to North America. Also called measuring worms, spanworms, and loopers, inchworms lack appendages in the middle portion of their body, Start in a pike position with your butt BUTT. A measure of capacity, equal to one hundred and eight gallons. See Measure. facing the sky, your feet together, your legs and arms straight and your palms flat on the ground. Walk your hands out to a plank position, keeping them shoulder-width apart. Take two baby hops with your feet, moving toward your hands. Straighten your legs so that you're back to a pike position. Continue by walking your hands forward to plank. Travel across the grass for 20 reps. [ILLUSTRATION OMITTED] [ILLUSTRATION OMITTED] [ILLUSTRATION OMITTED] 2. Cross punches Grab two full water bottles and stand with your feet hip-width apart. Bend your elbows, keeping them close to your sides as you raise the bottles to chin height. Twist your torso torso /tor·so/ (tor´so) trunk (1). tor·so n. pl. tor·sos or tor·si The human body excluding the head and limbs; trunk. to the left while throwing a punch with your right arm. Return your right arm back to start while twisting to the right, then punching with your left arm. Continue to throw punches side to side. Repeat for 20 counts. [ILLUSTRATION OMITTED] [ILLUSTRATION OMITTED] 3. Alternating shoulder press Keeping the water bottles in each hand and your palms facing out, stand tall with your arms bent at a 90-degree angle to your shoulder. Slowly straighten your left arm as you lift it straight up to the sky, then lower it back down to the starting position. Then raise your right arm up and back down. Continue to alternate arms for 20 reps. [ILLUSTRATION OMITTED] [ILLUSTRATION OMITTED] 4. Lateral bicep curl curl In mathematics, a differential operator that can be applied to a vector-valued function (or vector field) in order to measure its degree of local spinning. It consists of a combination of the function's first partial derivatives. With the water bottles still in each hand, stand with your arms extended to the side. Curl each arm in, contracting biceps, while keeping arms extended to the side. Repeat for 20 reps. [ILLUSTRATION OMITTED] [ILLUSTRATION OMITTED] 5. Tricep press with a plie pli·é n. A ballet movement in which the knees are bent while the back is held straight. [French, from past participle of plier, to fold, bend, from Old French; see pliant.] squat Plant your feet at a comfortably wide stance. Holding water bottles, stand tall and extend your arms above your head. Bend both elbows while keeping them close to your ears. Lower your arms behind your head while bending your knees into a plie squat (make sure to keep your knees aligned with your toes and your core tight). Push up to the starting position while raising your arms back above your head. Repeat 20 times. [ILLUSTRATION OMITTED] [ILLUSTRATION OMITTED] 6. Stick 'em ups Stand against a well with your feet hip-width apart and your knees slightly bent. Raise both arms up against the wall at a 90-degree angle. Slowly raise your arms six to eight inches while keeping your wrists and elbows against the wall. Slowly lower your arms back to the 90-degree angle. Repeat 20 times. |
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