Tuesday, August 13, 2013

Tighten + Tone Tuesday



It's Tighten and Tone Tuesday! The last three weeks we covered the top three exercises for your triceps.  This week we thought we’d teach you how to tone the triceps’ opposing muscle: the biceps.  

Working opposing muscles back-to-back is one of the best ways to make your workout more efficient.  Even though wandering over to the water fountain and staring at sports updates is fun, it's more fun to finish your workout in less time, right? We think so.  Check your bicep curl form by reading the description below.  Then try to alternate bicep and triceps exercises during your next workout.  

Here's how to do a basic bicep curl:

1. Grab a set of dumbbells that you can lift no more than 15 times before needing a rest.  Bend your knees slightly to protect your back. Hold the weights and extend your arms along your side with your palms facing forward.

2. With your elbows close to your body, lift the weights up to your shoulders. Hold this position and keep your biceps contracted for a count.  Then slowly lower your arms back to the starting position. Make sure the upper part of your arm does NOT move during this motion.

Aim for 2-3 repetitions of 10-15 reps for toning purposes.  In between reps try one of the three triceps exercises from our past 3 Tighten and Tone Tuesdays.
This “active rest” will help save you time. 

Here is your visual of the basic bicep dumbbell curl:

Do you work opposing muscles on the same day? What tips do you use to make your workout more efficient? Share your thoughts by posting in the comments below: