Skimble’s Exercise 101: Tricep Extensions

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Here is a quick exercise how-to on Tricep Extensions.

Set-Up: Stand tall with your feet shoulder distance apart and a slight bend in your knees. Contract your abs and tuck your tail bone under, to brace your torso and support your lower back. Grasp one end of a dumbbell and carefully lift it up overhead. Your bent elbows should point directly upwards with the dumbbell behind you and your palms facing upwards. In this position, check that your abs are still contracted to keep your back from arching.

Exercise: Keep your elbows tight to your ears, and slowing extend your elbows so that the dumbbell is lifted up over your head. Your palms should remain facing upwards and the dumbbell mostly vertical. Lift the dumbbell as high as possible while keeping your shoulders pressed down. Do not lock your elbows at the end of the motion. From the top position, slowly bend your elbows, lowering the dumbbell back down behind your head with control. Your elbows should remain fixed beside your ears and upper arms vertical throughout the entire motion. Exhale as your lift the dumbbell up, and inhale as you lower it back down.

General Tip: Avoid the common mistake of using your body’s momentum to help lift the dumbbell, by consciously contracting your core muscles throughout the entire exercise.

Try some of our favorite workouts with tricep extensions: Beginner Total Body Strengthener, Swole Patrol, Strong Arms.

Download Workout Trainer on your Android & Apple devices and try any of our FREE workouts to help you reach your fitness goals!

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Skimble’s Exercise 101: Downward Facing Dog

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Today we are going to show you a little more detail about one of our favorite yoga stretches, Downward Facing Dog.

Set-Up: On your yoga mat, come onto your hands and knees. Your fingers, especially the index fingers, should point straight forward. With your exhalation, lead with your belly and lift your pelvis to form an inverted ‘V’ with your body. Straighten your arms and legs.

Alignment: As you exhale, press your thigh bones back and reach your heels down toward the floor. Turn your heels slightly outward and let them disappear behind your ankles. Press the base of your fingers down as if you want to press the floor away from you, keeping your inner elbows facing each other. Keep your breath deep and steady.

General Tips: Think of your torso moving back and up as you press the floor away from you with your hands. Move your pelvis up and away from your spine in a diagonal line toward the ceiling behind you. Following Downward Facing Dog, rest in Child’s pose.

Benefits: Downward Facing Dog is like doing a quick yoga session. It stretches the feet, calves, hamstrings, back, shoulders and hands. It strengthens the arms and stimulates abdominal organs. This is a versatile pose that can relieve tension after long hours of sitting or warm up the body before any athletic activity.

Try some of our favorite workouts with downward facing dog: Supple Body Yoga, Stretching the Yoga Way and the Advanced Yoga Workshop.

Download Workout Trainer on your Android & Apple devices and try any of our FREE workouts to help you reach your fitness goals!

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