I am asked so frequently about how to reduce the “Bingo Wings”, so I thought I would address this situation here via a good old fashioned Blog.
So, first of all, in order to banish the bingo wing, you need to be eating a good healthy nutritious diet. And When I say “diet” I simply mean eating the right kind of foods, not restricting yourself of healthy energy and nutrients. You can find out more about What Good Nutrition is from my Blog here What is Good Nutrition?
Then, you need to be building up some lean muscle tissue in the arm to shape and sculpt the tricep to reduce the appearance of the wobbly bit underneath. We want to reduce the body fat sat around the area, NOT lose weight (although that would be a by-product of eating a nutritious diet). Find out more about the difference between fat loss and weight loss here Fat Loss Vs Weight Loss
The Tricep is quite a small muscle, BUT there are loads of ways to work it, so Tricep training NEVER becomes boring… In fact it is my overall favourite muscle to work on.
Yes, it burns like buggery, but the changes you see in your arm definition are totally worth it.
I am going to start you with a few basic exercises to help you get your triceps firing and ultimately, if you keep up with a nutritious diet & a workout plan, you WILL see results.
So, let’s have a quick look at a few of the moves you can do to get you started.
First up, is the Tricep Extension. In this video I have completed the move in a kneeling position, as a regression to the standing position. Stabilisation is key in all exercises, so if you are starting from nothing, this is a good place to do it.
Start with a weight that challenges you, without challenge there will be no change. So I would recommend a minimum of 3kgs, possibly 4kgs. You should complete 10-14 repetitions on each arm, have a short rest and then repeat. If you REALLY want to feel the burn add in a third set.
As you gain strength and stability, progress to a standing position using the same movement.
Next up, we have the Tricep Kickback, another fave of mine. If you have a bench you can rest one knee on that, but standing like in this video is just fine.
Again, use a weight that is going to challenge you, and complete 10-14 repetitions on each arm, rest for a moment and then another set. Add a third set for a bigger burn.
Although we are focussing on the Triceps, it is always good to balance the arm, so don’t forget to do a few Bicep exercises to ensure that both the front and back of the upper arm are get some well deserved attention.
The Bicep curl is a fab addition to any workout, and just continues to shape and tone the arm beautifully.
As above, use about 4kgs for this movement. Completing 10-14 repetitions, having a rest and then repeating. Add in a third set for that deep burn.
If you do not have a Barbell to hand, or you are not working out in a gym, this exercise can be done with dumbbells or a resistance band… So no excuses.
The Press Up has always been seen as a “mans” exercise, but this is total drivel. The Press Up is a fantastic exercise for anyone, male or female, and has many benefits for women, including helping to keep that chest up-lifted.
There are many versions, and here is a slightly harder Full press up, but you can regress this movement and complete it on your knees to start with. Make sure that whether you do this exercise on your feet or knees that your body stays in line, you should have a straight line from your ankles to your hips and then on to your shoulders. No bending in the middle!!!
Try and complete 2 sets of 10 repetitions and build your strength up! If you are starting on your knees, then try and build up to doing these on your feet.
Finally, the Upright Row. Not officially a Tricep exercise, but when executed well, can have good results in the arms.
Again, this exercise can be performed with dumbbells, a resistance band or a kettlebell, so if you are not in the gym, and do not have a barbell handy, then there are no real excuses.
Complete 12-14 repetitions, have a short rest and then repeat. Make sure that you keep your core nice & tight so you do not lean back or compensate the movement. If you want a real burn, add in that third set.
Do this short workout two or three times a week, it should only take you about 20 minutes (roughly) and keep your eyes peeled for a harder Tricep Workout that I will post soon.
In the mean time, crack on. Shape those Tri’s and get rid of those pesky Bingo Wings.
If you have enjoyed this blog post or found it useful, please like, comment and share it with your friends to help them out too.
If you would like more information about how I may be able to help you achieve your transformation results, then please visit the website www.lmfitness.info or (online coaching worldwide) www.thebodyboutique.club and get in touch…
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