Monday, May 13, 2013

Biceps and Triceps toning

Here is one the boys will like, I should think. I've watched as some of our gym members approach Bruce (owner of the Body Shop) asking for tips for their gym routine and he is always more than happy to help out. However, I suspect many are too shy to ask, so thought we'd feature some suggestions for you here on our blog. First up, biceps and triceps, muscle groups favored by many guys (and some girls) when it comes to building their physique. How does one acquire those bulging Popeye arms, or Body Shop logo arms if you wish? With all of these exercises, start with a lighter weight and work yourself up over time. Pick a weight where you can do three sets of 10-15 reps, coming to a moderate burn at the end of each set.

Bicep work outs:
Biceps work out #1: Preacher curls
Sit or stand with the arms resting on the support pad. Grasp the bar or dumbbell with an underhand grip. Inhale and raise the forearm(s) by bending the elbows. Exhale at the end of the effort. Begin with lighter weights and be careful not to overextend the arms at the elbow joint.
Here's Joe demonstrating preacher curls with bar (top) and dumbbell (bottom).
Biceps work out #2: Dumbbell curls
Sit holding a dumbbell in each hand with arms hanging down and the palms of the hands facing the body. Inhale and bend the elbow, rotate the palm up before it reaches horizontal. To make this exercise work your muscles further continue by raising the elbow at the end of the movement.
Nelson is showing excellent form on the dumbbell curls here.
Biceps work out #3: Pulley curls (High and Low)
Using the tethered weight machine in two ways. With the tether anchored low, stand facing the machine, grasp the handle with an underhand grip. Inhale and bend the elbow, upper arms at the side of your body, raising the forearm only. Exhale at the end of the movement.
Or, for high  curls, stand between the two tethers, having them anchored in a high position. One handle grip in each hand, started with arms stretched out like a 'cross', inhale and bend the arms at the elbow bringing your fists towards your head. Exhale at the end of the movement.
Frederic is demonstrating both variations of the pulley curls, both high (top) and low ones (bottom).
Do remember to balance your biceps work outs with triceps work outs (and other muscle groups) in order to get a balanced healthy physique.

Triceps work outs:
Triceps workout #1: Push downs
Use the tethered weight machine with the tether anchored in a high position (use a bar or rope handle). Stand facing the machine, grasp the handle with an overhand grip, inhale and extend the forearms, keeping the elbows tucked into the body. Exhale at the end of the movement.
Eric is showing how to use the tethered machine for push downs, using one of several different hook-on handles we have available to choose from at the Body Shop gym.
Triceps workout #2: Triceps kickbacks
Gripping a dumbbell in one hand stand in a running start position with both knees slightly bent, lent slightly forward, maintaining a straight back. Hold the upper arm fixed alongside the body, bend and extend at the elbow. Inhale when extending and exhale at the end of the movement. This is a small movement and looks rather easy, but it can be very effective. Perform reps until you feel a burn for best result.
Grace is showing the stance and movement of this exercise.
Triceps workout #3: Lying triceps extensions (With bar or dumbbells)
Lie on your back on a horizontal bench, grasp the barbell with an overhand grip or a dumbbell in each hand with a vertical grip. Start by holding the weight with straight arms above your chest. Inhale and bend at the elbow lowering the weight to the forehead or behind the head. Return to the initial position and exhale there.
Here's Ramon demonstrating how to execute lying triceps extensions with a bar.
Kathy is showing a slight variation of the above exercise using a dumbbell. Lowering the weight across your face where you can see it gives you a bit more control and reduces the strain slightly, a good variation for women.

Don't forget warming up, stretching and eating right. One of the most important aspects of muscle building is diet. Your body needs protein to have a fair chance of toning, fast food and cereal doesn't cut it. See other posts for food and supplement tips, or talk to Bruce for more information.

We would like to thank all of the gym members who participated in the photos for this blog post, we have the best members in the world!!!

Saturday, May 4, 2013

Member profile May 2013

Is it May already!? Good lord time flies. We've been busy fitting new equipment in the gym and signing up a bunch of new summer members. Time to get beach fit! So, there was a couple of months hiatus in our Member of the Month feature, but now we''re back with a bang. Enjoy!

BodyShop: Please state your name for us.

Member: Billy

BodyShop: Do you live in Mammoth full time, seasonal or visiting? And how long have you been here?

Member: Full time.

BodyShop: What is your occupation?

Member: I'm a chef at Petra's.

BodyShop: How long have you been coming to The Body Shop?

Member: For almost two years now, as long as I've been in Mammoth.

BodyShop: How often do you work out and what’s your favorite time of day for working out?

Member: 4-6 days per week. I like the mornings the best, there are fewer young folk around at that hour.

BodyShop: What’s your favorite work out music?

Member: The music you play on Saturday and Sunday mornings, we seem to have the same taste in music. (Billy is referring to the slightly down tempo folk/alternative country/singer-songwriter mix I like to sneak in when people are barely awake on weekend mornings)

BodyShop: What other sports/recreational activities do you engage in?

Member: A lot. I rock and Ice climb, hiking, biking, trail running, sky diving, skiing, among other things.

BodyShop: Which are your favorite spots to do those things around Mammoth?

Member: I love this whole area, but the 7 lakes basin and Convict lake is beautiful. There is so much climbing around there and I do most of my trail running around there too.
BodyShop: What do you like best about The Body Shop Gym? 

Member: I like the clientele here, the intimate feel and friendliness of everyone. Oh, AND, the staff of course.
BodyShop: Finally, what is the one piece of workout gear you wear that should probably have been retired a long time ago? (oh, come on, you know you have at least one item like that)

Member: Oh my gosh! My green t-shirt, it stands up on its own. It now has some not so nice holes under the arms as well, so it’s getting to be unwearable. This is probably the first time you’ve seen me wearing this gray one actually.
Here's Billy, always a ray of sunshine.
We're thinking it might be that open door Jeep he drives all winter long
that puts this frozen in time perma-smile on his face. :P