Exercise of the Week - Modified Tricep Dips
The key to making any tricep dip work is to use good form. Dips can often put the shoulders in an awkward position, so if you have shoulder or rotator problems, you may want to skip this move. To keep your shoulders protected, try not to move the hips too far away from the hands (when doing this move as shown or on a chair) and only lower down until the upper arms are parallel to the floor. In this case, you'll only be lowering down a few inches.
Do it right: Place dumbbells on the floor next to the hips (try to use weights that won't roll or use pushup bars). Hold onto them with both hands and push the hips off the floor. Extend the right leg straight up (or slightly bent) and bend the elbows, lowering the hips until they just graze the floor. Contract the triceps and push back up and repeat, keeping the leg up for 8-16 reps. For the next set, switch legs.
Comments
could you send me a message telling me some really good ab workouts. I’m trying to get ready for swim season here and I’m trying to concentrate mostly on my abs.
Looks like it might work, although from the pic and discription you’re only getting about 33%-50% of the available range of motion through the joint which is important in strengthening
I’m 72. I do sittups -have always done them. Do a 10minute headstand a day. Still, I have fat on my lower abdomen. and ‘fat’ on my back. Is it cholesterol, genes, hormones? What can I do to make back and stomach leaner?
Do you have any ab exercises that would be useful, or any exercises that would help tone my body?
Back, side and ab exercises are all great for strengthening the associated muscles. If you want to lose the fat covering these muscles you have to use a low fat diet and do cardio workouts to metabolize that fat into water, then your abs will show and love handles shrink. Burn more calories than you take in.
I was blessed with fat legs…from the ankle to the top of the thigh? I’m not sure the best exercise to tone. Should I be lifting heavy weights, or more reps of lighter weights. Any suggestions are appreciated!
I am trying really hard to lose weight for almost 10 years now with no such luck. I am once again entering the never ending battle and trying to lose weight. I eat Wheat Bread w/ P.Butter , O.J., a Banana, and a cup of coffee for breakfast, 2 little side salads for lunch, with fat free dressing.
And a sensible dinner… ie: meat (chicken, ham, pork, fish)/ and lots of mixed veggies.I drink 7-16oz bottles of water a day and I walk my dog at least 30min in the morning and night. Now I am a big girl so excersise that raises my heart rate is difficult. I find myself not being able to breathe (plus the fact that I quit smoking almost 3 months ago).
Am I on the right track? And if I am not, can you give me some suggestions to help me?
I wanted to know how to get rid of lower fat(due to having kids) and my upper thighs. Any suggetions???
lOOKS LIKES IT WILL WORK!!!!!!!!!
could you give me some tips on how to have skinny shoulders? i can’t wear halter tops & tube blouses and it’s really frustrating…
i need excerises for my butt and stomach. can anyone help me?
I need a couple of good ideas for getting rid of stomach fat,please help.
I like the modified exercise you presented. I’m going to try that out myself. Maybe I’ll try it with my hands supported by a BOSU flat side up.
As a certified personal trainer, I recommend anyone interested in trying this exercise, or many other exercises that you read about, to ask for a trusted personal trainer at your local gym to observe and correct your form as you try this. It should be free advice and could save you potential pain, suffering and costs involved with exercising with poor form. This is a great example of one of those exercises most people just can’t do without a little guidance to get them started. The worst thing you can do is repeat poor form until you get an injury, while feeling too embarrased to ask for help.
To all those asking about how to burn off fat in one particular area, there is NO magic bullet exercise. Once you accept that, see a personal trainer for a comprehensive, customized plan to meet your goal. Short of that, do a lot of reading and studying to learn the benefits of diet, cardio and resistance training. You can start with http://www.mypyramid.gov where they’ll start off telling you that “One size doesn’t fit all.”
i’m 22.I am trying really hard to gain muscles since 2years. I am want perfect body like bodybuilders. so please, could you give me some tips and supplement(diet) on how to have a perfect bodybuilder.
To: MISTY
I’ve been using this site and it’s been helping. Another great site to use that helps you keep track of what you are/are not doing is http://www.fitday.com it’s a free site. So far I’ve lost 13 pounds.Take a look at it. It lets you record everything you eat and do during the day and tells you how much cals, carbs, fat etc. etc you are consuming vs. activity. Good luck!
Don’t know if I could manage even this modified exercise… but I have been doing Pilates for the last few WEEKS and WOW!!! am I noticing the difference. Toning, shaping, lengthening and strengthening my bod. Feels soooo goood! I am also going to Weightwatchers Int (I know that’s not for everybody – but it’s working for me) AND walking min half hour 3/4 times a week. I am loosing weight, changing shape AND feeling great!
BTB – Pilates works initially on strengthening, toning and improving your ‘core;’ the area from the lower ribcage to the hips, so stomach area really benefits. Correct breathing is also essential. Everything else, from top to toe, improves as the exercises work on strengthening, toning ang improving flexibility. Great even for beginners, mature age, and physically challenged (that’s me)
I just tried it and like it! It was more difficult than I anticipated. I usually do the standard chair dips and really like the variation. Sometimes I just get so bored with the same ol stuff. Thanks, Paige!!
Read “I feel bad about my neck” by Nora Ephron. Helps you laugh at the “aging process” — I’m 59 and face it – we’re never going to get rid of the chicken necks and a little roll of fat on the belly but there’s more important things in life — like Health and Happiness. Live!!!
Try the Good Mood Diet…..look it up on Amazon…i’ve only been doing it for a few days, so the only thing i can say is that i feel great-the hot cocoa at night is GREAT!! and i am acutally enjoying eating again-this is very doable-
hi. i’m 17 and starting to be more active. i’ve always had this stupid little roll right under my navel though since i was a baby. any ideas as to how i could get rid of it and have a flatter stomach? thanks.