THURSDAY’S THOUGHTS. SUMMER ARMS AND SHOULDERS. PART 2

Here’s your weekly dose of MTS wellness. Please pass this along to a friend or family member. The best gift we can share with someone is good health, and by learning about good health, you can start being a mentor to some of the most important people in your life. 

The great weather is upon us. Please go outside as much as you can, enjoy the sunlight, and reap its benefits. Vitamin D is essential to our well-being; it supports the retention of calcium and phosphorus and has amazing effects by reducing cancer cell growth.This is Part 2 of the Summer Series of exercises for your shoulders and arms. These are some of the most shaping and strength-building exercises for your arms. 

• Single Dumbbell “Headbangers” Extensions. While standing, grab a medium-weighted dumbbell that you can control over your head. Your stance is close, with feet touching and parallel. Hold the weight with both hands directly over your head (right behind your head, but please don’t head bang). With your elbows bent at a 90-degree angle, I want you to extend both hands directly skyward until your arms are fully extended to 0 degrees. Do this 15 reps x 3 sets. 

• Single Dumbbell Bicep Curl. This is a single-arm movement. While grabbing a single dumbbell in your hand, your palm facing the ceiling. Your arm should be fully extended, and your knuckle surface should rest on your same thigh. Slightly bend laterally to the side so that your elbow is touching your side, curl up to 90 degrees, and then back down fully extended so you’re touching your thigh again. Repeat to the other side. 2 sets x 16 reps. (noted that this movement will feel slightly harder than most curls). 

• Dumbbell Front raises. Alternating arms movements. While holding two dumbbells in front of your thighs with your arms fully extended and palms facing your thighs. Extend one arm at a time in front of you so that your arm is parallel to the floor and in front of your “nose.” Alternate each movement until you reach 16 reps per side. Continue this for 3 sets. 

• Close Grip Dumbbell Curls. This exercise is a two-arm movement. Hold a dumbbell in each hand with your palm facing upward. Hold the weights close enough to touch the pinky surface of the dumbbell. While curling the weights, make sure the weight remains touching throughout the range of motion. The movement is performed in 3 sets and 15 reps. 

• Single Arm Kickbacks. As the title states, this exercise is performed with only one weight in hand. With your opposite hand, lean forward from your hips and support your upper body on a bench or a chair. With the arm that is moving, hold the dumbbell in your hand like a hammer. While bent over, extend your weighted arm to full, return to 90 degrees, and start again. Perform this one arm at a time for 12 to 15 reps for 3 sets each.

Here is a video to help you with your form. If this may help anyone you know, please pass it along.