Saturday, November 17, 2018
Health

Give your arms a workout, too

In addition to appearance, it is very important to maintain strength in those arms, as they are needed for practically every upper body movement we perform. We often take our 23 arm muscles for granted, until we reach a point where it suddenly becomes difficult to push off a chair to a standing position or get off the floor. Weak arms can affect other parts of our body as well. When you strengthen your back by doing a lat pulldown, you will need strong biceps muscles to perform the movement. And pushups would be very difficult to perform if you had weak triceps.

Meet your biceps, triceps and forearms

The major muscles of the arms include the biceps, triceps and forearms.

The two-headed biceps muscles located in the front of the upper arm, between the front of the shoulder and elbow, are responsible for flexing our arms at the elbow and at the shoulder. They also help with shoulder rotation (good for a strong forehand in tennis). Its partners, as they work together, are the three-headed triceps muscles found in the back of the upper arm, starting from the lower shoulder and ending at the elbow. The triceps are often thought of as the "flappy muscle" women love to hate. While biceps help to bend arms, triceps will extend arms at the elbow. Whenever you push anything, you are using your triceps muscles. It is important to strengthen both muscle groups equally. If one group is stronger or weaker than the other, you could be setting yourself up for injuries as a result of strength imbalances. The muscles of the forearm are located between the elbow and the wrist and are responsible for bending and extending the wrist, plus rotating the forearm.

Do’s and don’ts

Don’t neglect your shoulders in an arm workout, as shoulder muscles help with the range of motion.

Do use good form. Poor form is not only ineffective, but it can be dangerous. When doing biceps curls and triceps extensions, do not use your shoulders and back to "throw" or swing the weight. Rocking back and forth is an indication that the weight you are lifting is too heavy. Lifting and lowering weights with control adds more muscle power by maintaining tension on the muscle. It also offers more protection to the elbow joint, shoulders and back.

You can lift weight in isolation, but you can save time and amp up the calorie burn by adding an exercise that will make it a compound move. An example would be a squat and biceps combination, which works the biceps and, in addition, the thighs, calves, glutes and lower back.

You can also strengthen your arms without using weights by performing what is called a body weight exercise. You’ll use your own body weight for these strength exercises, which include pushups and planks. And a big plus: These exercises involve other muscle groups as well.

Check with your doctor before starting a new exercise program. Sally Anderson is happy to hear from readers but can’t respond to individual inquiries. Contact her at slafit@tampabay.rr.com.

     
 
Comments
‘I believe you’: The culture around sexual assault is changing.

‘I believe you’: The culture around sexual assault is changing.

It has been a year of upheaval over sexual harassment and assault - from the #MeToo movement, to the confirmation hearings for Supreme Court Justice Brett Kavanaugh, more women are speaking out.
Published: 11/16/18
Inside the newsroom: Tampa Bay Times project team takes a deep dive inside a notorious Florida death penalty case

Inside the newsroom: Tampa Bay Times project team takes a deep dive inside a notorious Florida death penalty case

A project team at the Tampa Bay Times explores the death penalty in Florida through a notorious 1975 murder case.
Published: 11/16/18
FDA plan would ban menthol cigarettes, crack down on flavored cigars and vapes

FDA plan would ban menthol cigarettes, crack down on flavored cigars and vapes

A top U.S. health official is pledging to try to ban menthol from regular cigarettes, outlaw flavors in all cigars and tighten rules regarding the sale of most flavored versions of e-cigarettes.
Published: 11/15/18
Tampa General Hospital resumes normal surgery schedule after issue with instruments

Tampa General Hospital resumes normal surgery schedule after issue with instruments

After rescheduling some surgeries last week due to an issue with surgical instruments, Tampa General Hospital has returned to a normal schedule.Hospital staff discovered a slight discoloration on the cleaned and sterilized surgical tools last week du...
Published: 11/12/18
Some red states just voted to expand Medicaid. Could Florida be next?

Some red states just voted to expand Medicaid. Could Florida be next?

Medicaid — which has been a political football between Washington and state capitols during the past decade — scored big in Tuesday’s election.Following the vote, nearly 500,000 uninsured adults in five states are poised to gain Medicaid coverage und...
Published: 11/09/18
Why are we suddenly hearing about hepatitis A outbreaks? Experts blame the opioid crisis.

Why are we suddenly hearing about hepatitis A outbreaks? Experts blame the opioid crisis.

In just the last two weeks, one restaurant in Tampa Bay has shut down and another closed temporarily after outbreaks of hepatitis A. Health officials in Hillsborough and Pinellas counties say reports of the virus are way up, and they worry that more ...
Published: 11/08/18
Updated: 11/09/18
Issue with surgical instruments prompts Tampa General Hospital to cancel procedures

Issue with surgical instruments prompts Tampa General Hospital to cancel procedures

Tampa General Hospital is rescheduling a number of elective surgeries this week over an issue that caused some discoloration in surgical instruments. The problem surfaced during routine quality checks of surgical instruments performed prior to surger...
Published: 11/07/18
Updated: 11/08/18
Florida surgeon removes healthy kidney he thought was tumor

Florida surgeon removes healthy kidney he thought was tumor

The Palm Beach Post reported last week that Maureen Pacheco has sued Ramon Vazquez and two other surgeons for malpractice.
Published: 11/07/18
Hamburger Mary’s in Ybor City to close in wake of worker testing positive for hepatitis A

Hamburger Mary’s in Ybor City to close in wake of worker testing positive for hepatitis A

TAMPA — After nine years in Ybor City, Hamburger Mary’s Bar and Grill is closing, owner Kurt King said Tuesday evening.King and co-owner Brian DeChane had announced on Facebook that Tuesday would be the last night the Ybor City restaurant would be op...
Published: 11/06/18
Updated: 11/07/18
Toasted Monkey employee on St. Pete Beach tests positive for hepatitis A

Toasted Monkey employee on St. Pete Beach tests positive for hepatitis A

A food service worker at the Toasted Monkey Beach Bar on St. Pete Beach tested positive for hepatitis A, Pinellas County health officials announced Monday, marking the second such incident in the last two weeks in Tampa Bay.The two cases, along with ...
Published: 11/05/18