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H ealth watch
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When I dip, you dip, we dip! by Carmen Rojas No, not the dance craze! It’s an exercise that is great for the arms and can be done at virtually any fitness level. This month we are going to talk about one of my favorite exercises for the upper body. In the past we have discussed pull ups, and push ups as exercises to get the muscles toned, strong, and if you want, ripped. Dips also belong in that category because, it is easy to adapt to any fitness level. It works not just one muscle group but the entire upper body, and because you don’t need a ton of equipment to rock this to the max. First, remember the anatomy. Triceps and shoulders are the predominant muscles used to carry out this exercise. Back, pecs, abs, and even biceps have a role to play in this killer exercise as well. If you have upper body injuries to the shoulders, wrists, elbows etc. you definitely want to talk to your doctor before starting this routine. For Beginners: All you need is a strong, stable surface to place your hands on. Your
office chair or a coffee table is perfect (just don’t forget to lock the wheels of the chair if you have them!). Put your hands at your side with your knuckles facing out from your body. Grip the chair or table and scoot your feet out and tip your toes up so your heels are the only part of your feet touching the floor. Your butt should be off the floor. For starters, just try holding yourself in this position. Hold for a count of 5, and then sit back down. Repeat for a set of 5 counts of 5. Once you have mastered this position you can then vary from how far out your feet are extended from your body, facing your knuckles forward, the depth of the dip, etc. For Intermediates: At this point having some gym equipment may be helpful. But you don’t have to spend oodles of money. Take your same chair and add some weight or resistance to your legs. You can use a medicine ball, or actual weights, but if you don’t have those items at your disposal, try a sack of rice (it tends to mold to your lap and stay put, rather than roll around) or some canned food to add weight. Change to rep counting and try complete sets of 10. You may find that you are sore, and stiff after a including this exercise into your workout. Drink plenty of water, stretch and listen to your body! For the experts: I always laugh inside when I see guys dipping with the chain and loads of weights swinging from it. This modification exercises the ego more than the arms. The theory works but for it to work you have to maintain good posture (NO BOWING!!), and control your speed. I have found that working the eccentric (descent rather than ascent) can vary the workout and get that burn you want in a safer and more challenging way. Try doing a 10 count on the way down and a quick up. Most would struggle to complete more than 6 reps of this. If you can do more than 2 sets then you have my permission to go for that chain and some weights. For next month we will look at the do’s and don’ts that will make the most of your arms. Remember, push yourself, listen to your body, and stay hydrated. BRM
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may 2010