Sports
Trim Triceps from the Desk
In the hustle and bustle of everyday life, it's hard to make it to the gym regularly, but you can sneak in a few quick exercises from the office.
Exercise is an important component of maintaining a healthy lifestyle, but we don't always have the time to punch out hour-long kickboxing classes or breathe through 90 minutes of yoga. For those with packed schedules, consider getting some exercise while in your office.
There are plenty of exercises you can complete without any extra equipment, but it's also a good idea to keep two soup cans in your desk (most cans weigh in at just over 1 lb.) or even bring in 5 lb. free weights depending on how much you're comfortable lifting.
To help tone your triceps, try these easy exercises right from your desk.
Chair Dips
Sit on the very edge of your chair with your hands on the seat next to your butt (fingers pointing forward toward your toes) and your feet flat on the ground in front of you.
Lift your butt off the seat so that you're supporting your weight with your arms.
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Dip down until your elbows are at a 90 degree angle, then push yourself back up until your arms are straight.
Start with three sets of eight dips (taking a 30-second break between each set) and gradually add two repetitions to each set as you become stronger.
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Overhead Push
Sit up straight on the front of your chair with your feet flat on the ground and hold one can of soup or one weight in both hands above your head.
Keeping your elbows tucked in close to your ears, bend your arms and lower the weight then push it straight back up.
Start out with two sets of 12 repetitions (taking a 30-second break between sets) and gradually increase the number of reps per set as the movement becomes easier.
Leaning Row
Stand with your feet shoulder width apart and your right leg slightly in front of your left. Bend at the waist keeping your back straight and resting your left arm on your left thigh.
Holding a soup can or weight in your right arm, keep your shoulder still and your elbow tucked in close to your body and extend your arm backward until it is straight behind you. Bend your elbow and bring the weight back along your chest.
Do 10 repetitions with your right arm and then switch to the left side.
Start with two sets on each side (with a 30-second rest between sets) and slowly add more reps to each set as you feel stronger.
Complete these exercises just twice a week and you'll burn approximately 100
calories (per week) and feel stronger in no time.
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