Monday, June 20, 2016

#SelfieSaturday on #MotivatedMonday and NEW Videos


I pulled my sleeves up to feed my inner Chachi (Happy Days, come on work with me here people) but the good news is as I am typing this it doesn't hurt. Of course I still have two fingers that are barely working on my right (write also) hand, but at least they don't hurt. That's even more progress. To that end I also this week had to finally admit defeat with he BowFlex. When it comes to Triceps (and the pinched nerve) I have been unable to rectify the fact that my triceps don't appear to work well if my hand is at 90 degrees (like a French Press for example) but they do seem to work at 45 degrees (like a rope push down for example) and to that end it meant I needed to do more PowerBlocks than BowFlex the last week.

Of course this gave me opportunities to make a LOT of new videos and if you don't have PowerBlocks you can of course use dumbbells instead. I'll just give you a few Triceps ones here, but feel free to follow The Health Whacko on G+ to get all videos the second they are added.

Have a great week everyone!

Triceps Extension (PowerBlocks French Press)
Elbow Extension Overhead
Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.
Starting position:
• Sit on the bench with your legs straddling each side. Bend the knees and place your feet flat on the floor.
• Reach behind and grasp the PowerBlocks (or Dumbbells), palms facing each other (or angled upward).
• Draw your arms up until your elbows are comfortably overhead (different for everyone) and your hands are pointed to the ceiling.
• Tighten your trunk muscles and maintain a very slight arch in your lower back.
Motion:
• Keeping your upper arm stationary, bend your elbows allowing your hands to move downward in an arcing motion.
• Stop your motion at approximately 90 degrees (or as comfort allows) and then slowly reverse your arcing motion upward and forward until your elbows are straight.
Key points:
• Keep your upper arm motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and control the motion on the way down.
• Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.


Triceps Extension (PowerBlocks Indy Arm Overhead)
Target Muscles: Triceps (Especially the outer and medial heads)
Starting Position:
1. Grasp a couple of PowerBlocks (or Dumbbells) and raise them straight up over your head.
2. Stand upright and use a bench to steady yourself if necessary.
3. Bend the arms to 90° at the elbow.
The Movement:
1. Keeping your elbows stationary, extend your arms upward until your hand are out straight up above you you.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
1. Extend your arms under control - do not swing it back.
2. Keep your upper arm fixed. Only your forearm moves.
3. Keep your lower back straight and still.
4. Start with a relatively light weight as the exercise is harder to perform than  many people imagine.


Triceps Extension (PowerBlocks Single Arm Overhead)
Target Muscles: Triceps (Especially the outer and medial heads)
Starting Position:
1. Grasp a PowerBlock (or Dumbbell) and raise it straight up over your head.
2. Stand upright and use a bench to steady yourself if necessary.
3. Bend the working arm to 90° at the elbow.
The Movement:
1. Keeping your elbow stationary, extend your arm upward until your hand are out straight up above you you.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
1. Extend your arms under control - do not swing it back.
2. Keep your upper arm fixed. Only your forearm moves.
3. Keep your lower back straight and still.
4. Start with a relatively light weight as the exercise is harder to perform than  many people imagine.


Triceps Kickback (PowerBlocks Kneeling)
Target Muscles: Triceps (Especially the outer and medial heads)
Starting Position:
1. Hold a PowerBlock (or Dumbbell) in one hand.
2. Bend forwards from the waist until your torso is parallel to the floor.
3. Place your other hand and knee on a bench to stabilize yourself - your  back should be flat and horizontal.
4. Bend the working arm to 90° at the elbow and bring it up so that your  upper arm is parallel to and close to the side of your body, and the  PowerBlock (or Dumbbell) is hanging straight down below the elbow.
The Movement:
1. Keeping your elbow stationary, extend your arm backwards until your  arm is straight and horizontal.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
1. Extend your arm under control - do not swing the PowerBlock (or Dumbbell) back.
2. Keep your upper arm fixed. Only your forearm moves.
3. Keep your lower back flat and still.
4. Use a relatively light weight as the exercise is harder to perform than  many people imagine