Keep strength in your arms

In relation to the article written by Lyn, here are a few arms exercises you can easily implement for toning or getting strength.
Both women and men may benefit of these simple exercises.
We want the exercises to be effective so you need to put some resistance: get some bands and see the results quickly.

Tricep Pressdown

1) Secure door strap overhead at top of door.
2) Stand approximately 2-3 feet away from attachment point with feet shoulder width apart and knees slightly bent . You may use a staggered stance for increased stability.
3) Start position: Grasp handles with shoulder width or medium overhand grip (palms down). Lower handles to chest level so that elbows are bent at 90°.
4) Keeping shoulders stabilized and elbows close to sides, extend arm and lower bar to hip level.
5) Return to start position.
6) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly.

Tricep Bench Dip

1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight.
2. Proceed to bend your arms until they are bent to about 90 degrees.
3. Return to the starting position and repeat for the desired repetitions.

Seated Alt Band Curl on Bench


1. Start by sitting on a bench or chair with your band secured under your feet.
2. Curl one hand up with your palm up until it reaches shoulder height.
3. Return to the starting position and repeat with the other arm.
4. Alternate this movement back and forth until the repetitions have been completed.

Bicep Curl

1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
2) Step onto middle of tubing with back foot or both feet.
3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement.
5) Return to start position.
6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

Choose one triceps and one biceps exercise; do 2 to 4 sets of 8-12 reps, 3 to 4 times a week.