The Physique 57 Solution (14 page)

Now bend and straighten your elbows, concentrating the movement in your triceps. As you lift and lower, keep your elbows pointing back and do not lock your arms or let your seat touch the floor. Feel those triceps muscles quiver—wherever you feel the heat, you are making muscle!

Working your triceps has never been so fun! In this move, cardio, isometrics, and strength training come together to launch you into your calorie-burning zone. You’ll also be gaining flexibility in your hamstrings and strengthening your thighs and core. All of these benefits, plus super-toned triceps, make this move a winner.

Sit on the floor with your knees bent and your feet flat on the floor in front of you, about hip-width apart. Place your hands 5 to 6 inches behind you with your fingertips facing forward.

Lift your hips off the floor a few inches and shift your body weight back toward your hands.

Bend your right knee and bring it in toward your chest, bending your elbows as in Triceps Dips (
here
).

Now straighten your arms, and simultaneously straighten your right leg toward the ceiling. Then bend your elbows and bend your right knee again. Keep on bending and straightening.

Remember, when your elbows are bent, the leg is bent; when your arms are straight, the leg is straight.

Try to find a heat-producing tempo. Now you look like a showgirl!

This simple stretch lengthens your triceps after all those dips and pressbacks to create long, lean muscle. You’ll look like a ballerina, not a bodybuilder!

MUSCLES TARGETED:
Triceps

Sit cross-legged on the floor with your abs pulled in and your spine tall.

Raise your right arm up alongside your head and bend your elbow. Use your left hand to take hold of your right elbow.

Pull the right elbow down and back behind your head to stretch your right triceps.