TECH­NIQUE SCHOOL

Dip it low, bring it up slow… Mas­ter this move for en­vi­able arms. Just add one sleeve­less dress

Women's Health (UK) - - CONTENTS -

It’s all about the tri­cep dip

There’s no get­ting around it – you can curl and curl un­til your bi­ceps make you look like the love child of Jes­sica Biel and the Hulk, but for se­ri­ously lean arm mus­cles, you need to show your tri­ceps a lit­tle love. For a sculpted, toned look – no flex­ing nec­es­sary – look no fur­ther than the tri­cep dip. Be­cause the mus­cles re­main con­tracted through­out the en­tire move, it’s one of the most ef­fec­tive ex­er­cises around. ‘This is a multi-joint move, so your shoul­der and back mus­cles will also be ac­ti­vated,’ ex­plains bioki­neti­cist Angie Lan­der. Win­ner. Plus, Lan­der adds, ‘it’s a body weight ex­er­cise, which means the load you need to lift is your own weight’. It also means that you can do tri­cep dips any­where – use the side of your bed or the back of a chair – which is per­fect if your fes­tive plans leave you with­out ac­cess to a gym (while you’re at it, see page 73 for more on-the-go sea­sonal work­out ideas). The se­cret to suc­cess is to make sure each rep is slow and con­trolled for to­tal mus­cle ac­ti­va­tion.

AVOID IF…

You have any shoul­der or wrist in­juries.

Keep your head in line with your spine – don’t let it drop Re­lax your shoul­ders and keep your back straight Po­si­tion your legs straight out in front of you and your bum close to the bench Keep your arms shoul­der-width apart and point your fin­gers for­wards Lower un­til your el­bows are at 90°, then push back up

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