Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

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Posts Tagged ‘Tricep exercise’

Overhead Triceps Extension

Posted by terrepruitt on June 18, 2011

For this Ten Minute Workout, our triceps extension is going over the head with dumbbells.  I have posted in the past a way to use a weighted bar lying down.  For this exercise use the amount of weight that is appropriate for your own individual goals, so that could mean you use two dumbbells or one.  Hold the weights behind your head.  Your neck is comfortable and relaxed, it is NOT being pushed forward.   Your elbows are pointing up at the sky, which for me puts my forearms right at my ears.  Keeping your upper arms still, “push”/move the weights toward the sky.  Don’t swing the weights, just bring them up, only your elbow joints move.  Your shoulder joints don’t move, your upper arms are still.  You are also concentrating on keeping your shoulders down**.  They should not rise up to the ears or become scrunched.  They stay down.  The movement is not a swing.  Momentum is not used to complete this exercise.  Please be very, very careful of your head and neck.

Since this exercise is right after the sit ups and right before the push ups in the ten minute workout.  I do it from a kneeling position.  Since I am kneeling, I position myself up right with a straight back.  Your torso does not need to move in this exercise.  Remember, the triceps are doing the work, so no swing and no momentum and that includes your body.

**(Shoulders “down” tip) I was once told by a Pilates instructor – to assist with keeping my shoulders down – imagine putting my shoulder blades in my back pockets.  Which really just means to pull your shoulder blades down.  I used to habitually bring my shoulders up to my ears, by using the thought of my shoulder BLADES instead of actually concentrating on my shoulders I keep my shoulders down without feeling as if I am be pushed down.  To me, the body sensation is different.  I feel it improves my posture because it is bringing my shoulders down AND back no matter when I employ the method.   But, yes, I still have to remember to do it.  🙂

With all that there is to do in this exercise, this is not necessarily one that you do fast.  Sometimes fast might mean hitting yourself in the head with the weight.  (I would imagine.  I mean, of course, I’ve NEVER done that. 🙂 )   So take your time and don’t rush.  You have ten whole minutes to do ten reps of ten exercises.

Got it?  Let me know what questions you have.  Or how this works for you.

Posted in Ten Minute Workout (Posts) | Tagged: , , , , , , , , , , , , | 2 Comments »

Triceps Kick Backs

Posted by terrepruitt on June 11, 2011

This is a pretty common triceps exercise.  I would bet that you have seen it even if you have not done it.  It is often done with a dumbbell but for my Ten Minute Workout I opted for a resistance band on the BOSU.  Since this workout is a timed ten minutes, it is best to set it up before you begin the ten minutes.  As you can see in my picture in my Terre’s Ten Ten in Ten I have it all set up before hand.  The resistance band is on the flat side on the BOSU.  For this triceps kick back you stand on the band on the flat side of the BOSU.  Your stance is hip width apart or whatever is comfortable to allow you to balance on the BOSU.  Hold one end of the band in each hand.  Crouch down a little: you are bent over a little bit – knees bent and back straight.  Upper arms and elbows pull back behind your ribs.  Cricket style.  🙂  (Your arms would be the cricket legs.)  Then pull the band straightening your arms.  Only the elbow joint moves.  Everything else is stable and still.

You’ve done those before, huh?  They are pretty common.  We are just doing it a little different because of the BOSU and the band.  So how was that?  What questions come up when you do this exercise?

Posted in Ten Minute Workout (Posts) | Tagged: , , , , , , | 4 Comments »