Friday, June 12, 2015

Friday Fitness {GIVEAWAY} + AFBH

It's finally Friday!

Who am I kidding, this week flew by! Probably because I spent a lot of it in an airport... BOOO! I will go more into detail about that next week. Right now it's time to focus on that healthy, fit lifestyle I know all of you are aiming to live :)

Today I'm tapping back into proper form. I went over a little bit of lower body in this post, several weeks ago. Naturally, I'm moving on to a little bit of upper body.

Bicep Curls with Dumbbells

The most commonly known arm work out - the bicep curl. You'd be surprised how often the form is incorrect when performing this exercise. The best part about dumbbell curls is you can perform them essentially anywhere!

Targeted Muscle Groups
  • Biceps
Purposes
  • Strengthens bicep muscles
Form
  • Standing with your body stabilized, hold the dumbbells down at your sides, palms forward.
  • Keep your chest up, shoulders back, and elbows against your sides at all times.
  • Bend your elbows and pull the dumbbells up toward the shoulders until your elbows can't bend any more.
  • Return slowly to the starting position.
Mistakes
  • Letting elbows move forward, in front of the torso.
  • Leaning back excessively.
  • Swinging the movements instead of slowly controlling.

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Bent Over Row with Dumbbells

There are several variations of all of these workouts but one I find very effective is the bent over row. Rowing is great in general and targets multiple muscle groups.

Targeted Muscle Groups
  • Back
  • Biceps
  • Shoulders
Purposes
  • Strengthens muscles (biceps, rear deltoid, upper back, and Latissimus dorsi - "wing" muscle)
Form
  • Holding the dumbbells in your hands, hinge forward while shifting the hips back.
  • Keep your back straight and your chest up at all time.
  • With your elbows leading, lift the dumbbells toward your ribcage.
  • Slowly return to starting position.
Mistakes
  • Not bent over enough
  • Rounding the back
  • Cocking the head (keep spine and neck neutral) 

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Standing Shoulder Press with Dumbbells

Arm workouts are my favorite simply because they are so versatile and you can really see the results when they start to show. Plus, my arms are puny so it's nice to work them out and notice the muscle getting stronger.

Targeted Muscle Groups
  • Shoulders
  • Triceps
  • Chest
Purposes
  • Strengthens muscles (deltoids, triceps, upper chest)
Form
  • While standing, hold the dumbbells in your hands at shoulder level, palms forward.
  • Keep your back straight and your chest up at all time.
  • Press the dumbbells straight up until your arms are straight and the elbows are in line with your ears.
  • Lower the dumbbells back to shoulder level.
Mistakes
  • Excessive arching of the back
  • Pressing the dumbbells too far in front of the head, instead of directly overhead
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These are just a few basic upper body exercises, I'll go into more variations in the weeks to come. Always remember proper form when working out for optimum results and to avoid injury. If you ever have any questions, don't hesitate to shoot me an email!

Below is week two of the Aloha Friday Blog Hop I'm co-hosting! There's an awesome giveaway at the bottom so don't skip out, you could easily win! Hope everyone has an awesome weekend, I'm just so glad to be home!

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It's Aloha Friday Blog Hop Time! Come link up and enter our $200 Gift Card/Paypal + free ad space giveaway ending June 30th!

 

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If you're interested in co-hosting future month's Aloha Friday Blog Hop, please email alohahop@gmail.com for more info.

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CLICK THE "READ MORE LINK" IF YOU DON'T SEE THE Link up or GIVEAWAYS.
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Happy Friday!

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