By GEMMA BASS-WILLIAMS
By GEMMA BASS-WILLIAMS
Looking to tone up your arms for Summer and beyond? First stop - try and get to a Barrecore at least three times per week. Second stop - try these three easy to follow moves at home in between class to get your arms in tip-top shape.
Move 1: Eccentric Arms
Best for working: Tops of shoulders, triceps and upper back.
How to do it: Stand with arms stretched straight out to the sides at shoulder height. Make a small bend press movement with your arms on a horizontal plane. The smaller the movement the harder you'll work. Repeat 30-40 times.
Challenge yourself: Add leg lifts at the same time as working your arms for a full body burn.
Move 2: Can-Can Tricep dips
Best for working: ‘Bingo wings’ with added core work from the can-can movement.
How to do it: Sit on the floor with your knees bent, hip-width apart, placing your hands under your shoulders (fingertips pointing forward). Pull one knee into chest. Bend elbows back as lifted leg extends toward ceiling, then press your elbows straight as the knee bends back toward chest. Repeat 15 times, then switch legs.
Challenge yourself: Straight leg can-can. Start with a straight leg up toward the ceiling and stretch your leg straight forward (even with lower knee) as arms move straight, then move leg back to a vertical position when arms bend.
Move 3: Weighted Arm Hinges
Best for working: The entire arm, it will be sculpted and lengthened
How to do it: Holding a 1.5-2 kg weight in each hand (water bottles work, too!), kneel on the floor with knees six inches apart. Keep tailbone tucked under and abs drawn in as torso ‘hinges’ back, so there is a diagonal straight line from knees up to your head. Bring your elbows in to your ribs and arms at a 45 degree angle so you can just see your fingers in the corner of your eye. Press weights out in front (just a couple inches) twice, then extend both arms straight once. Repeat sequence 15-20 times.
Challenge yourself: Add a small tuck of the tailbone with each arm movement.
Creating your own personalised playlists on Barrecore is easy - to start, simply find a video you like, then click the button that looks like this:
You can name your playlist, add as many videos as you'd like to it, and remove/reorder the videos in your playlist to suit your training needs.
To remove a video from a playlist, simply click the 'x' on the video in the playlist view that you no longer want to watch, and confirm to remove.
To re-order it, just click the left '<' and right '>' arrows of the video in the playlist, to swap it with the video next to it.
You'll find your favourite playlists saved for you once you have signed in.