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Show bent, elbows in. If you're finding yourself leaning Bodyforshaping arms fitness back, the weight's probably too heavy." Preacher curls: your by Steven R. Ford Hilltop Times staff Third in a series offitness and body-shapi- ng articles designed to help people get in shape for the summer and the outdoors Nothing speaks about the fitness of a body like the arms. For men it's the difference between having toothpicks or displaying the big guns. For women, it means the difference between jiggly arms and those that are slender and well defined. "Most women are trying to tone their arms," said Layton Gold's Gym personal trainer, Christi Jo McBride. "Women don't have the testosterone to build big muscles, so they should have the same intensity as men and lift heavy weights to get the most of their genet- ics." McBride is currently in training for the 1999 NPC Miss Fitness Utah to be held Oct. 9, and she has last year's winner, Jenny Larsen, as a training partner. She's hoping to take first and qualify for the nationals. The target areas involved in arm training are primarily the biceps (upper) and triceps (lower) 0f the upper For this exercise, you'll need a bicep curling bar and a preacher curl bench. Select a weight that is comfortable to curl when sitting. Adjust the seat of the bench so the arm pad hits the body at about chest level. Place arms over the bench's arm pad and grip the bar, curling the weight toward your shoulders. Remember to curl with your wrists, forearms and upper arms, not your elbows, shoulders or back. Particularly remember to keep your back straight and don't lean backward to aid your arms. repeMcBride says to go for three to four sets of a with weight, light titions. She recommends beginning set. successive with each heavier getting "Don't pull with your shoulders," McBride said. "Keep your shoulders back and down. Pull with your biceps." 8-1- 0 Dumbbell curls: Sit with your back flat against an incline bench and lift the dumbbell toward your shoulder. Try to keep your shoulders stationary, lifting with the arms, and avoid areas, McBride suggests the following exercises: for the biceps, cable curls, preacher curls and dumbbell curls; for the triceps, dips, cable pushdowns and dumbbell kickbacks; and for forearms, forearm dumbbell curls. arching or using your back for assistance. McBride recrepetitions. Start with ommends two to three sets of a heavy weight and go lighter with each successive set. On the last set repeat until arms are completely exhausted. "Keep the elbows in," McBride cautioned. "When you A. get to the bottom; don't swing the dumbbell back. lot it to pull up. of people swing back and use momentum You want to stop and then pull it up again. If you think of pulling your pinky to the outside of your shoulder, that should give you the contraction at the top." Bicep Exercises Tricep Exercises On a cablepulley machine, attach a straight or curved curling bar and select a comfortable weight. Place feet With a dip machine or frame, grip hands firmly on the lateral grips with your elbows facing back, suspending your bodyweight with your arms and shoulders. Keep your knees slightly bent while bending your elbows, lowering your bodyweight toward the floor. Once your arms have lowered to a 90 degree angle, begin pushing back up with your shoulders and arms. Try to do three sets to failure, meaning as many as you can before your arms tire completely. "Some women cannot lift their own bodyweight when arm and the forearms. In order to workout these Cable curls: shoulder width apart, grasping bar with both hands, palms upward. Raise the bar toward the shoulders, contracting the biceps as you go. For this exercise, McBride suggests three to four sets of 0 repetitions. The first set should be a warm up, and each successive set should use a heavier weight. "You want to avoid using your lower back," McBride said. "You don't want to lean back. Keep your knees 8-1- 8-1- 0 fv,mr fict ctsrt wnrldncr out so if thev don't have a spot-- to ter, the assisted machine allows them to be able do own lift their to weight. dips until they're strong enough Some men have to start with the assisted too." Cable pushdowns: with elbows Using a straight bar or a rope attachment, down against in, arms at about a 45 degree angle, push extended fully. You want to the bar until both arms are shoulders keep your elbows to your side, keeping your reps, light back. Try to go for three to four sets of 8-1- 0 to heavy. for"Keep your elbows in, knees bent and don t lean ward," McBride said. "If your legs are straight, you tend to be off balance. If your knees are bent slightly, you tend to keep your hips more in balance and not lean forward." Dumbbell kickbacks: Placing one knee and one arm on a flat bench for sup90 port, with elbows close to the body and the arm at a backward degree angle, extend the arm and dumbbell the triceps. until just before the elbow locks, squeezing of 0 sets to three two for Go momentum. Avoid using like reps, heavy to light. McBride said that some people the with to raise the dumbbell so the palm is up, others palm toward the body. Either way will work. "Make sure your back is flat," McBride warned. "You want your back flat, elbow high, bringing it all the way back, squeezing the tricep, then letting the dumbbell down. Keep your chest up, elbows in. When your elbows are in, you'll get a lot more tricep contraction when you straighten your arms." 8-1- Forearm Exercises Forearm dumbbell curls: Dips: With a comfortable weight, kneel over a low bench, faclaying forearms on the top surface with the palms the wrists, ing upward, perpendicular to the bench. Using release then toward the dumbbells forearms, curl the the weight, allowing the wrists to extend backward. McBride recommends two to three sets of 2 repetitions, utilizing the same weight throughout. For additional information on arm training, or for other fitness questions, contact SSgt. Erica Shipp at the Hess Darrin Muhr at the Health Fitness Center, Ext. or McBride at 5464653. and Wellness Center, Ext. - 10-1- tearhood' tfnatv vour rJeiall statistics & Climates information on Cities, schools, H mm ftawo ; ili p F f 1 tl t srrl't T5rt rf(-- r ximW Bachelor of Science in Business - August 31 Master of Business in Administration - August 25 BUILD YOUR I I 1 Golden Spike New construction! Starting at $115,000. Many styles and options to choose from, includes lot. Select from many communities. Call today for details. 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As a result of the increasing demilitarization workload, the Air Force has been asked to treat the Navy's first and second stage Trident rocket motors at the existing TTU at UTTR-Nort- h. I 1 .1 r (C-- in Each Trident first stage motor contains approximately 38,900 pounds NEW of CLASS 1.1 Its Based on the findings of this Environmental Assessment, no significant environmental impacts are expected from the proposed action. There are no significant cumulative impacts expected from the proposed action. No significant increase in the number of detonation events per year proposed action, no significant increase in air OD FONSI may be issued, emissions, noise levels, or environmental impacts are expected. Therefore a at the Davis County copy of the document detailing the proposal is available for public examination at the Hill AFB Information Repository be accepted until Library, Central Branch, Layton, Utah and also at the Environmental Management Directorate at Hill AFB, UT. 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