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Two trainers from Lifestyle Family Fitness help break down our favorite tricep exercises. These 3 exercises are challenging and effective for working multiple body parts with a specific focus on the tricep:
1. Inverted V tricep press. Start in a push up position. Lift your rear up in the air to fold the body over like an upside down V. The hands and feet need to turn inward so that fingers and toes are pointing in toward each other; heels will lift from floor slightly. By bending the elbows outward, lower the top of the head to the floor then use the triceps to push the rear back up to the ceiling. Inhale down and exhale up. 3 sets of 10
2. Side lying single arm press. Lie on one side of the body on the ground with hips and shoulders stacked. Top arm is on the floor in front of the body with finger pointed in toward the body. Bottom arm is wrapped around the front of the body to hold on to opposite shoulder blade. Legs are either extended or slightly bent. Use the tricep to lower the upper body down then press back up again. Inhale down and exhale up. You can use a small ball to add additional challenge here under the pressing hand. 3 sets of 10
3. Body weight tricep press on a ball. Sit on a large exercise ball with feet on the ground in front of you and hands on either sides of the ball/body. Slide your rear off the ball in front of it and hold the weight of the body away from the ball. Slowly inhale as you lower the body down by bending the elbows (which should be pointing back) then exhale and press the body back up again. 3 sets of 10
If you are interested in contacting either of the trainers that have been a part of the Fit Father Challenge please find their information listed below.
Bryson Droz
Degree: BA in Kinesiology, Exercise Science
Certifications: Premier PTS, Apex, CPR/AED
Bryson began training in college at the Johnson Center at the University of Kentucky and began his career with Lifestyle Family Fitness immediately after. Bryson is based at the Keystone Avenue location for Lifestyle Family Fitness health club and is the Personal Training Manager for that location.
Bryson's philosophy on fitness: Fitness is different for everyone. Each body is individualized and so will it's response to exercise. Therefore, finding an appropriate and effective workout can be difficult if you don't know what to look for. Having a good anatomical knowledge, understanding of fitness, and how exercise can directly effect the body will enable you to take your fitness to a level you previously thought was unattainable. Knowing what to do and how to do it will also make your workout programs more enjoyable. The enjoyment factor is key because without it, the likelihood of continuing month-in and month-out will diminish drastically. If done correctly, exercising can become not only a hobby, but a significant role in your healthy lifestyle.
Email: bdroz@lff.com
Diana Novak
Certifications: BS Sports Management, Premiere Global, Kinesis
Diana has been in the fitness industry for over 6 years training both aspects of group fitness and Personal Training. She is based at the North Meridian Lifestyle Family Fitness health club and is the Personal Training Manager for that location. Having participated in a great deal of high intensity conditioning and competitive sports throughout life; she has always been active and has used that background to assist in overall development of training techniques. With a fitness knowledge that ranges from kinesis wall certification to functional training, Diana creates workouts that capitalize on both large and small muscle groups allowing the client to burn calories at a faster pace and see greater results. Along with Personal and Group training experience, she is an amateur physique competitor. With the added understanding of that level of commitment to a goal, she is able to assist those in search of a more intense physical goal as well as nutrition construction and support.
Diana's philosophy on Fitness: The end reflection, both inside and out, bring about a greater satisfaction in all aspects of life and make the soreness, the hard work, the challenges, and the experience all the more worth it. It's not about the latest workout craze, it's about looking back at how far you have come; the goals you've accomplished; and the lifestyle you have created and can maintain forever. Healthy is not a state of mind, it's a way of life.
Email: Dnovak@lff.com
1. Inverted V tricep press. Start in a push up position. Lift your rear up in the air to fold the body over like an upside down V. The hands and feet need to turn inward so that fingers and toes are pointing in toward each other; heels will lift from floor slightly. By bending the elbows outward, lower the top of the head to the floor then use the triceps to push the rear back up to the ceiling. Inhale down and exhale up. 3 sets of 10
2. Side lying single arm press. Lie on one side of the body on the ground with hips and shoulders stacked. Top arm is on the floor in front of the body with finger pointed in toward the body. Bottom arm is wrapped around the front of the body to hold on to opposite shoulder blade. Legs are either extended or slightly bent. Use the tricep to lower the upper body down then press back up again. Inhale down and exhale up. You can use a small ball to add additional challenge here under the pressing hand. 3 sets of 10
3. Body weight tricep press on a ball. Sit on a large exercise ball with feet on the ground in front of you and hands on either sides of the ball/body. Slide your rear off the ball in front of it and hold the weight of the body away from the ball. Slowly inhale as you lower the body down by bending the elbows (which should be pointing back) then exhale and press the body back up again. 3 sets of 10
If you are interested in contacting either of the trainers that have been a part of the Fit Father Challenge please find their information listed below.
Bryson Droz
Degree: BA in Kinesiology, Exercise Science
Certifications: Premier PTS, Apex, CPR/AED
Bryson began training in college at the Johnson Center at the University of Kentucky and began his career with Lifestyle Family Fitness immediately after. Bryson is based at the Keystone Avenue location for Lifestyle Family Fitness health club and is the Personal Training Manager for that location.
Bryson's philosophy on fitness: Fitness is different for everyone. Each body is individualized and so will it's response to exercise. Therefore, finding an appropriate and effective workout can be difficult if you don't know what to look for. Having a good anatomical knowledge, understanding of fitness, and how exercise can directly effect the body will enable you to take your fitness to a level you previously thought was unattainable. Knowing what to do and how to do it will also make your workout programs more enjoyable. The enjoyment factor is key because without it, the likelihood of continuing month-in and month-out will diminish drastically. If done correctly, exercising can become not only a hobby, but a significant role in your healthy lifestyle.
Email: bdroz@lff.com
Diana Novak
Certifications: BS Sports Management, Premiere Global, Kinesis
Diana has been in the fitness industry for over 6 years training both aspects of group fitness and Personal Training. She is based at the North Meridian Lifestyle Family Fitness health club and is the Personal Training Manager for that location. Having participated in a great deal of high intensity conditioning and competitive sports throughout life; she has always been active and has used that background to assist in overall development of training techniques. With a fitness knowledge that ranges from kinesis wall certification to functional training, Diana creates workouts that capitalize on both large and small muscle groups allowing the client to burn calories at a faster pace and see greater results. Along with Personal and Group training experience, she is an amateur physique competitor. With the added understanding of that level of commitment to a goal, she is able to assist those in search of a more intense physical goal as well as nutrition construction and support.
Diana's philosophy on Fitness: The end reflection, both inside and out, bring about a greater satisfaction in all aspects of life and make the soreness, the hard work, the challenges, and the experience all the more worth it. It's not about the latest workout craze, it's about looking back at how far you have come; the goals you've accomplished; and the lifestyle you have created and can maintain forever. Healthy is not a state of mind, it's a way of life.
Email: Dnovak@lff.com
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