Efua Baker’s exercise programme: how to strengthen your triceps

STEP 1

Starting with arms at your side lift your elbows only.

STEP 2

Extend your arms until straight, focusing on squeezing the back of your arms. Repeat 10-12 times

STEP 3

Bend elbows so hands drop behind you towards your shoulder blades.

STEP 4

Straighten arms, focusing on squeezing back of arms as you raise arms. Repeat 10-12 times.

STEP 5

Lie flat with elbows bent so your hands are behind your head, in line with your ears.

STEP 6

Straighten arms focusing on squeezing back of arms as you straighten. Repeat 10 times.

STEP 7

Lie flat with elbows bent, hands at side of your head, in line with your eyes.

STEP 8

Straighten arms keeping elbows in same position, focusing on squeezing back of arms as you straighten. Repeat 10 times.

EXERCISE NOTES

1. Maintaining good posture (tummy pulled in, back straight, shoulders and neck relaxed) and form (performing the exercise in a controlled and correct way) is always more important than number of repetitions – 20 sit ups done correctly is worth more than 100 done badly.

2. Always work at your own pace and build up gradually as you increase your strength and fitness levels. Listen to your body, some days you will be able to do more and work harder than others.

3. Doing SOMETHING is always better than doing NOTHING.

DISCLAIMER

Consult your doctor or a health professional before taking up any exercise, especially if you have not exercised before. Always stop exercising if you feel unwell. Do not exercise if you are under the influence of drugs or alcohol.

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