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Banish the bingo wings just in time for the festive party season

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bicep curl

bicep curl

push-ups

push-ups

Maridav

Tricep dip

Tricep dip

Jacob Ammentorp Lund

USe it

USe it

bicep curl

'It's Christmas time, there's no need to be afraid' - familiar lyrics we know all too well.

Listening to the new version of the Band Aid song while driving home earlier got me thinking about those who, for their own reasons, dread the thought of Christmas.

For some, it's meeting family members they'd rather not meet, maybe it's the financial worry and for others it's as simple as what to wear to the annual Christmas party.

It's easy to hide behind baggy shirts and loose blouses in the workplace, but it's a little harder to access this hideout when in your glad rags. Let's face it: we all want to look our best for the party; a smart shirt for the guys, a flattering dress for the gals.

Both types of garments sit well on nicely toned arms. Banishing bingo wings from escorting you to your party is achievable right from the comfort of your own living room.

Here's how...

Firstly, as mentioned in previous articles, all recommended exercises will only work if accompanied by a healthy, wholesome food intake. Plenty of water is also necessary to keep hydrated and to flush out toxins. As always, be sure to warm up, pre-stretch and cool down at the end with a floor based post stretch routine.

1. exercise 1 - intermediate level push-ups

Muscles used: Chest, upper back, upper arm.

What to do:

Start from your hands and knee. Then lower your hips until you have a straight line from your knees to your head. Hand placed out wider than shoulders. Try two sets of 15 repetitions. As you become stronger try to include some full push-ups from your feet.

2. exercise 2 - isometric bicep curls

Muscles Used: Front of upper arms and forearms

What to do:

Stand at a kitchen counter top, heavy table or a heavy object (that is immovable) at about hip level. Now put your palms under the object and try to bend your elbows. Hold the intensity for 15-20 seconds, rest for the same period and repeat x 3. Don't hold your breath.

3. exercise 3 - tricep dips

Muscles Used: Rear of Upper Arms

What to do:

Place two strong and stable chairs about shoulder-width apart. Place hands on each chair, knees should be at a 90 degree angle. Keep chin up and back straight. Lower backside toward the floor until elbows are a 90 degree angle. Then, slowly return to the start position. Don't lock out your elbows at the top. Try two sets x15 repetitions.

Focus Fitness Tip:

To avoid over eating before you go out for meals over the Christmas period. Eat one ripe banana and drink one pint of water just before you leave the house, or 30-60 minutes before you sit down for the meal.


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