Celebrate each moment

“One can appreciate & celebrate each moment — there’s nothing more sacred. There’s nothing more vast or absolute. In fact, there’s nothing more!” 
― Pema Chödrön


Day 5 Fitness - Using a challenging weight do 2 sets of 8 reps/ lighter weights do 16-24 for both of these exercises

BICEPS CURL

START POSITION is standing tall with palms toward your thighs.


Keep your wrists in line with your elbows as you rotate your wrists and lower arm and slowly curl weights up toward your shoulders. Not only are you contracting your biceps muscle (the muscle above the crease of your elbow), you are also turning your wrist during the exercise.


Bring the weights to the position you see Kathy's in, not all the way up to the shoulders. Pause.


Slowly and purposefully return to start position.


I love this Biceps curl exercise because it strengthens the biceps muscle and it also strengthen the wrist and actually builds bone in your wrist. Very important as we age.


TRICEPS KICKBACK


The triceps is located in the area of your jiggly upper arm.


Holding your dumbbell lift your arm so that your upper arm is straight (you could put a little glass of water on it) and the weight is parallel to the floor. That is start position.


Keeping your upper arm stationary, extend your lower arm back as you contract the triceps muscle. 


Hold and slowly return to start position.


Do not let your arm swing back and forth. Keep our elbow glued to your side.

CHEST, SHOULDERS AND BICEPS STRETCH


Interlace your fingers behind your back.


Moving from the groin, come forward and down as your lift your arms behind your back away from your body. 


Unlike the picture, relax your neck, don't jut your chin out.


Hold 10-15 seconds.


Slowly return to start position as you roll up one vertebra at a time. Relax and repeat x1.

2 Commonly asked questions -

How often can I do strength training with weights?

Let your muscles rest for one full day. So if you do all of the strength training exercises using dumbbells in this blog on lets say, Monday - you may repeat them again on Wednesday and then again on Friday. That is ideal.

How often can I do core exercises?

Every day.

Have a wonderful weekend. Celebrate each moment.


Donna Rae