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Time to shape up for summer

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By Cathy StovellIt’s official - summer has arrived. At 2.04am last Friday the summer solstice rolled in as our sun was at its northern most distance from the equator. That means we’ll soon be all skimping on our clothing (albeit some much much more than others) and baring more of our physical selves than we normally do.

A fit firm body is the look most of us want and Body & Soul can help. Following the success of our Summer Shape Up series last year, we’ll be featuring more simple exercises you can do at home to target those problem areas- making them firm and beautiful. Read us each week for a new exercise.

This week personal trainer and former track athlete, Melissa Smith, gives advice on losing that annoying flab of the upper arm. The muscle being toned is the triceps.

Exercise: Chair lift

Method1) Find a sturdy piece of furniture and sit on it

For beginners

2) Hold onto the edge of the furniture with both hands

3) Remaining in a seated position and still holding on, step away from the furniture

4) With your hips under your shoulders, bend at the elbows (you move down)

5) Straighten the elbows squeezing the triceps (you move up)

6) Repeat 4 & 5

Be careful not to move your hips forward as you move up. Keep your hips directly under your shoulders.

Ms Smith recommends three sets of 20 or 15, three times a week.

For intermediatesThe exercise method is the same as for the beginners but the knees are straight for the intermediate level.

For advancedThe exercise is the same as for beginners except that the feet are elevated onto another sturdy item and the knees are kept straight.

To see Melissa demonstrate the exercises see the video on the Gazette online.

Beginner level chair lift
Beginner level chair lift
Intermediate chair lift photos
Intermediate chair lift photos
Advanced chair lift
Advanced chair lift

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Published June 25, 2013 at 9:00 am (Updated June 24, 2013 at 7:36 pm)

Time to shape up for summer

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