{"id":105947,"date":"2015-12-30T07:50:00","date_gmt":"2015-12-30T05:50:00","guid":{"rendered":"http:\/\/germistoncitynews.co.za\/105947\/arm-yourself-for-summer\/"},"modified":"2015-12-18T11:51:28","modified_gmt":"2015-12-18T09:51:28","slug":"arm-yourself-for-summer","status":"publish","type":"post","link":"https:\/\/develop.citizen.co.za\/germiston-city-news\/news-headlines\/2015\/12\/30\/arm-yourself-for-summer\/","title":{"rendered":"Arm yourself for summer"},"content":{"rendered":"<p>\u2019Tis the season for strappy tops and toned arms.<\/p>\n<p>Summer is shining down upon us in abundance and it\u2019s time to show your arms the light.<\/p><div class=\"stream-item stream-item-in-post stream-item-inline-post aligncenter\"><\/div>\n<p>Putting more than 50 000 women through their strides since opening for business 10 years ago, Adventure Boot Camp\u2019s MD, Danica Bloomberg, offers some helpful tips on how to get your arms toned and tight for summer.<\/p>\n<p>\u201cMost women tend to focus on single-joint exercises, like bicep curls, which primarily work one muscle,\u201d she said.<\/p><div class=\"stream-item stream-item-in-post stream-item-inline-post aligncenter\"><\/div>\n<p>\u201cThe trick lies in recruiting more muscle groups to work your upper body.<\/p>\n<p>\u201cThis way you will burn more calories and shed arm fat faster and in turn your arms, shoulders and upper back will reap the rewards well into summer.\u201d<\/p>\n<p><strong>Upper arm workout tips:<\/strong><\/p>\n<ul>\n<li>Standing V raise:<\/li>\n<\/ul>\n<p>Hold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in. With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until they are parallel to the floor. Hold for one second, then return to the starting position. Do 12 to 15 reps.<\/p>\n<ul>\n<li>Shoulder press:<\/li>\n<\/ul>\n<p>Holding a pair of dumbbells just above your shoulders, palms facing forwards, stand with your feet shoulder-width apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.<\/p>\n<ul>\n<li>Aeroplane extension:<\/li>\n<\/ul>\n<p>Lie face-down and extend your arms out at shoulder level with your palms facing the floor. Pull your shoulder blades together and lift your arms, legs and chest off the floor. Holding that position, bring your arms forward, reaching past your head. Hold for one count, then move them back. Lower yourself to the floor. That\u2019s one rep. Do 10 to 15.<\/p>\n<p>For more information visit www.AdventureBootCamp.co.za<\/p>\n<div class=\"stream-item stream-item-below-post-content\">\n<div class='tenancy_slot tenancy_slot_1 jannah_ad' style='display: none;' data-query-id='01c74a420f0400484984d849b60527c1'><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Get your arms ready for summer.<\/p>\n","protected":false},"author":1848,"featured_media":109065,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"hasGravity":false,"cxt_article_byline":"","cxt_disable_google_ads":false,"footnotes":""},"categories":[508,7,2],"tags":[9274,9273,2783,4246,969,2734],"class_list":["post-105947","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-choice","category-local-news","category-news-headlines","tag-arm-exercises","tag-arms","tag-exercise","tag-fitness","tag-germiston-city-news","tag-melissa-hart"],"amp_enabled":true,"category_labels":{"Category":"News","SubCategory":"Local news"},"tag_labels":["arm exercises","arms","exercise","fitness","germiston city news","melissa hart"],"_links":{"self":[{"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/posts\/105947","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/users\/1848"}],"replies":[{"embeddable":true,"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/comments?post=105947"}],"version-history":[{"count":0,"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/posts\/105947\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/media\/109065"}],"wp:attachment":[{"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/media?parent=105947"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/categories?post=105947"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/tags?post=105947"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}