Women definitely hate flabby arms and flabby torsos. Doing regular pullups and hanging triceps dips on bars will help burn the fat in these areas and tone you up big-time.
Bodyweight exercises are great fat burners that uses the best equipment–your body. No fitness gadgets are needed. Bodyweight exercises use body motions that don’t limit your natural range of motion (machine lifting definitely limits you to a pre-set motion). No two people have the same exact motions. So, adjustments have to be made for your unique challenges.
Pullups and triceps dips will also help you avoid the dreaded “stooped posture” as you age. Getting healthy and fit is more than just burning body fat and sculpting your body. Pictured below is good standing posture—-the spine has its natural “S” curve (not sway back), the shoulders and back are not stooped, the pelvis is not tilted forward and the head is not “jutted forward.”
These exercises are tough so you might have to work up to doing a full set of at least 8 repetitions. That’s okay….just get someone to “spot” you to give you a little nudge here and there. You can also spot yourself by giving a little nudge with your feet.
How to do Pullups
Try to do as many pullups as you can by yourself and then get a little help to do the rest…..the wide-grip pullup (hand grip wider than shoulder width apart) is good for the outer back muscles (especially lats).
The close-grip pullup (hand grip is shoulder width or less) will work your mid-back muscles more….your core will also get work with either version when you brace your torso during the exercise (as if getting ready to take a punch to the gut).
The pullup is not just a back muscle exercise. Pullups also work your core, shoulders, arms, chest, biceps and improves grip strength. That’s why you should be doing pullups.
Do pullups this way (wide grip or close grip):
–Hang from a pullup bar with your palms facing away from your body, your arms straight and your feet crossed together with legs bent about 90 degrees. Pull yourself up until your chin passes the bar.
–If you lack grip strength, you can use straps to help.
–Don’t jut your chin out (it strains your cervical spine).
–Don’t swing. It makes the pullup easier by using momentum. You need to pullup, not swing up.
–Don’t let your chest collapse because that puts too much stress on your shoulders.
–Don’t arch your lower back too much. You want your abdominal muscles to be engaged when you do the pullup. Keep your torso braced during the pullup.
–When you start the pullup, drive your shoulder blades down and squeeze them together. This will engage your shoulder stabilizers more.
How to do Hanging Triceps Dips on Bars
Tricep dips done on the bars will give you the most benefit. Your arms, chest and shoulders will be worked. Keep your hands by your side and don’t lean forward when doing the exercise. Your core will also get work during this exercise. Just brace your torso during the exercise.
Add pullups and triceps dips to your strength training routine often to help burn the flab.
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Mark Dilworth, BA, PES
Her Fitness Hut
