Arm
strength is obviously important to build and maintain throughout life, and
feeling toned and ready to rock sleeveless tops always feels good…even when the
weather doesn't allow for minimal clothing :)
For
me, maintaining good arm and core strength not only to feels good, but it also
helps make me strong and balanced in my riding. The more I can support and
carry my own frame while I am on the horse, the more effective of a rider I am.
Most
important thing for me is consistency…Basic arm exercises are a routine part of
my workout 4-5 days a week; regardless of whether or not I am at the gym. I keep
a bosu and two sets of lightweights (3lbs and 5lbs) at the bottom of our closet…so I never give myself an excuse not to use them!
Here
are just a few of my favorites. I generally use a bosu for all of
these sets for a little extra challenge – but you don’t have to use one.
1.
Side raise with dumbbells
Works: anterior and middle deltoids
A. Stand with feet hip-width apart and knees
slightly bent. Holding a dumbbell in each hand let your arms hang by your
sides, palms facing in.
B. Keep a slight bend in your elbows as you raise
your arms out to the sides until the dumbbells are level with shoulders and
palms face the floor.
C. Lower your arms; repeat 15-20 raises. Break for
15 seconds, repeat 5-6 times
2.
Biceps curl
Works: biceps and deltoids
A. Stand with feet shoulder-width apart, grasping
a dumbbell in each hand.
B. With palms facing forward, bend your elbows and
pull the weight up towards your shoulders.
C. Lower your arms; repeat 15-20 raises. Break for
15 seconds, repeat 5-6 times
3.
Straight Arm Bosu Plank:
Works: abs and obliques, triceps and biceps
A. With the arched side of
the bosu down, grip the sides of the sides out in front of you.
B. Lift your knees until you are supporting your
weight on just your toes and hands. Spread your fingers to make a wide,
stable base. Line up your shoulders over your hands and heels over toes.
C. Hold your body in a
straight line from the top of your head down to your heels. Hold your core in
tight, being careful not to let your stomach sag or your back round out.
D. Hold yourself in this
position for a one minute count. Carefully drop down onto your knees, 15
seconds rest, and then repeat 5-6 times.
4.
One arm overhead Tricep Extensions
Works: triceps
A. Bring the freeweight up to
shoulder height and then extend your arm over your head so that your whole arm
is perpendicular to the floor and next to your head.
B. Rotate your wrist so that
the palm of your hand is facing forward and the pinkie is facing the ceiling.
This will be your starting position.
C. Slowly lower the weight
behind your head as you hold the upper arm stationary. Inhale as you perform
this movement and pause when your triceps are fully stretched.
D. Return to the starting
position by flexing your triceps as you breathe out. Repeat 15-20 raises. Break
for 15 seconds, repeat 3-4 times
More arm exercises to come in part 2. Enjoy!
