Time Off?

This is the time of year I reward myself for all the hard exercising during the year. I always take the week between Christmas and New Year's to skip my exercise sessions.

There is probably many who would disagree with this but I've found it kind of rejuvenates my body and my mind. Actually late in the week I start to miss working out. However, my 6 year old grandson and I are spending some time sled riding so it's fun exercise. In other words, I'm not just sitting in front of the t.v. vegetating.

My wife also got me a Wii and there is some exercise benefits there. Wii is an informative site that talks about the Wii. Again, my grandson and I play that a lot now and we work up quite a sweat.

My point is this is a reward period for myself. It might not work for you but it works for me and gives you something to think about.

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Make Your Chin Up Target the Biceps

Chin ups really work out the bicep muscles but here is a technique that will really target them.

When you grab the bar with your palms facing you, about shoulder width apart, your forearms will be at about a 90 degree angle to the bar. The goal here is to keep them that way. In other words, as you start to pull yourself up, do not allow the arms to move. This takes some serious concentration on your part.

The result will be you will most likely not be able to do as many chin ups as normal, but when you finish 3 sets of these, doing as many as possible each set, your arms are going to be pumped!

If you are just beginning to do chin ups, this will be too advanced but mark it down and try it when you get stronger.

Perfect Pull Ups

I make good use of my Perfect Pull Up bar and have found doing Australian pull ups to be very beneficial. I use to do pull ups many moons ago but, like many other exercisers, forgot about them. When I went back I found that, even though I continued to do weight training, I was not really able to do many pull ups anymore.

I started doing the Australian pull ups and greatly increased the number I'm now able to do.

Basically you can do these with this setup or take 2 solid chairs and lay a bar across them. Lay under the bar and grasp the bar with palms facing away from you. Begin pulling yourself up until your chin touches the bar and do as many as you can. Try to work up to 3 or 4 sets.

If you do have the Perfect Pull Ups, when you can no longer do any reps, continue by slowing raising up on your feet and stepping back some and continuing. This really pumps you up. I'll try to make a movie later to show you exactly how to do this however, keep in mind, laying a bar across 2 chairs works very well also.

Triceps on the Exercise Ball

If you have an exercise ball, congratulations! This is one of the best low cost pieces of exercise equipment you can own.

Here is a video I created that will show you how to work your triceps on the exercise ball.