Bingo Wings and Guns

Today we look at creating good shape and tone to the arms and part of the shoulders. The muscles we will be looking at are – the biceps, triceps and deltoids. Although with one name each, these muscles have what is known as different “heads” – so think of 2 or 3 strands coming together at one point. So although the end point it the same, the leads of the muscle attach at slightly different places on the body – for extra strength and stability – but it means that you must do more than one type of exercise to work these muscles efficiently.

The biceps are a classic example of this with 2 (bi) heads and the attachment points are not only what make this muscle extremely strong for its size, but also means you must be particular in your posture when exercising.  The origin of the muscle is situated on part of the forearm, with one head travelling through the body onto the internal part of your shoulder blade, and the other to the front of the shoulder. The way that this crosses the elbow means it can pull and rotate the arm at the same time. To work this muscle efficiently (and reduce injury) to must stand up straight, brace shoulders and lift chest.

Triceps, as the name suggests, has 3 insertion points so needs different exercises to work this competently. The triceps run down the back of the arm and can be the not so attractive hanging down bits called the “bingo wings” - derived from arms being shaken as they are raised when shouting bingo (!!) – So if you want to wave with confidence, then have a look at this web page - http://www.nhs.uk/Livewell/fitness/Pages/bingo-wings-blaster.aspx

Finally the Deltoids form part of the shoulder, wrapping around the top of the arm – and I could put this in the shoulder part to, but many of the arm exercises involve some part of the delt, so here they are. There are three heads to this muscle – front of the body (anterior) side (medial) and back (posterior). So when you are doing press ups and working the triceps, the anterior deltoid helps, and when you are doing triceps kick backs, then posterior deltoid helps.

For those of you not already lifting weights – why??!! Apart from the obvious benefits of increased bone density and increased metabolic rate there is also the awesome feeling that comes from pushing a heavy weight that is indescribably good...Please spare me any misconstrued thoughts about “getting big” unless of course you know something that is to do with drugs. Simply, being in the gym will tone and shape the arms, improve posture, increase calorie burn at rest, increase fat burning in the 2 hours following training and it feels great. Do, Bicep curls, tricep press or push, chest press, press-ups, dips, lat pulldowns upright row, bent over rowns, rows, Kickbacks, shoulder press – use anything heavy from tins to cartons of milk. Get onto YouTube and search away or join the gym or come to classes such as Bodyfit.. Much to gain and nothing to lose – well, apart from wide flappy skin hanging off the back of your arm...........