Tricep extensions

LIFESTYLE NEWS - Exercise is one of the ways to improve your physical wellbeing and it aids in great measure to get rid of ailments, aches and pains.

Follow the exercise programme provided by the biokineticists at Anine van der Westhuizen Biokineticist in George and feel the difference.

This week biokineticist Lana Laubscher continues the series on shoulder and arm exercises.

This week we will move to the back of the arm and shoulder muscles and have a look at a tricep extension exercise.

The tricep is the arm muscle responsible for any "pushing" motion of the arm where the arm moves from a bent position to a straight arm position. The tricep also helps with shoulder extension and shoulder stabilisation during movement of the arm. In order for the tricep to act as a shoulder stabiliser, your upper arm should make its way away from the body (shoulder extension).

To perform this exercise you have to have some sort of a weight/ dumbbell. Hold a weight in each hand with the palms facing towards your torso. Keep your knees slightly bent and lean your torso forward, bending at the waist and maintaining a straight back.

The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights. There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.

1. Keeping the upper arm and elbow stationary, use the triceps to lift the weights until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.

2. Hold the contraction at the top for a second or two and then slowly lower the weights back to their starting position.

3. Repeat the movement 15 times and try to repeat 3 sets.

This exercise can be executed with one arm at a time, or with both together.