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Firm Your Flab Zones

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Triceps Tamers

Basic move: Open-handed kickback

  • Stand with feet hip-width apart, knees slightly bent.
  • Hold a 5-pound dumbbell in each hand, palms facing each other; bend forward from hips about 45 degrees.
  • Bend elbows 90 degrees.
  • Straighten arms behind you, rotating forearms to turn palms upward.
  • At top of move, open your hands so the weights are resting on your palms.
  • Hold for 3 counts; close hands and return to start.

Intermediate: Tree position kick-back

  • Hold a weight in your right hand, palm facing in, left hand at left side.
  • Place left foot against right thigh as high as is comfortable; contract abs and bend forward slightly.
  • Bend right elbow 90 degrees, then straighten arm behind you.
  • Complete reps; switch legs and repeat with left arm.

Advanced: Extend and squeeze

  • Place left foot against right thigh as above.
  • Holding one end of a weight in both hands, extend arms overhead.
  • Bend elbows to lower weight behind head.
  • Complete 12 reps, then hold arms in bent position.
  • Squeeze elbows together 8 to 12 times.

Next:  Leg shapers

 

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a3984502 wrote:

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3/2/2012 03:09:49 AM Report Abuse

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