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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Thursday, January 17, 2013

Safeguard Your Elbows


Triceps

Some of you live in perpetual pain from inflamed elbow tendons. Elbows have rarely bothered those who avoided the exercises that aggravate them—which unfortunately include nearly every type of triceps extension performed with free weights. Once you acquire tendinitis of the elbow, your elbows are never quite the same again. To avoid that disheartening state of affairs, take extra care to prevent injury.

Never jump right into heavy training for any of the pushing muscles: chest, shoulders or triceps. With triceps in particular, warm up thoroughly with at least two or three 15-to-25-rep sets of cable push-downs before starting work sets. Never bounce, or rebound, out of the bottom of a rep to cheat a couple more reps or even use more resistance. You may want to consider wearing neoprene elbow sleeves, available at any sporting goods store, to keep your elbows warm and tightly supported. Just don't buy them too tight or wear them too long, or you'll find your hands going numb from blocked circulation. In all seriousness, though, take good care of your elbows and never skimp on warmups. A key factor in getting bigger triceps is your ability to train them heavy with a wide variety of movements, something only possible when you have healthy joints and connective tissues.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


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Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



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You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.

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