Firm flabby arms fast with overhead triceps extensions using Exercise Tubing.
Do 3-4 sets of 15 repetitions.
Aloha Flex Appealers! Remember this episode of Kiana's Flex Appeal? As you may know, I am the Creator and Host of Kiana's Flex Appeal, the "#1 rated fitness show in the history of ESPN."
One of the most popular & trend setting training segments I developed is Home Gym Workouts. I wanted to show people how to get an effective workout in the convenience and privacy of your own home using portable gear.
It's easy to create your own Home Gym and doesn't cost alot of money. I recommend creating a designated space in your home for your exercise space, just as you do your work space. By leaving it set up, you will exercise more often than if you had to set it up each time. At the very least, I suggest getting a high quality Fitness Mat to protect your knees and joints and create the designated Home Gym area. All fitness mats are NOT created equal. I am proud to say I have the #1 Fitness Mat on the market and it provides health club quality surface for your home. Literally THE BEST. Also get a few sets of free http://shop.kiana.com/collections/weights. Women start with: 3, 5 & 10 lbs. Men: 15, 20, 35 lbs. If your budget allows, a speed jump rope to shed body fat, Body Band and Stretch Strap will be terrific to easily perform dynamic warm ups, take with you when you travel and do unassisted all important stretches post workout.
Save: You'll actually save money by not paying high health club fees & save time not driving to and from the gym. Your private Home Gym is always open and as clean as you keep it. The benefits of exercise are cumulative, meaning training 30 min. in the morning and 30 min. after work equal the same benefits of a 60 min. session.
I use my Kiana's Fitness Tubing, Free Weights, Pro Home Mats and Fitness Benches all of the time. Hope you enjoy the episode and besure and check out the Home Gym Gear in the Online Store. Mahalo!
Jumping rope is one of the fastest ways to lose body fat, increase endurance and strengthen your heart. It can be done in a small space and is easy to take with you.
"I use all types of jump ropes when I train: Speed Jump Ropes are terrific for jumping fast and doing double-unders. Weighted Jump Ropes help define and strengthen your shoulders and arms. Make Your Own Jump Ropes Kits are fun for the whole family, kids and camps." says Kiana Tom, Founder and Host of Kiana's Flex Appeal ESPN and Fit Mom TV.
"I take my jump rope with me when I travel and keep one in my gym bag. When I take the kids to the park or playground, I'll jump while they climb on the jungle gym or swings." says Kiana.
To start with, you should purchase a jump rope in an appropriate length and then adjust the size from there. Generally, start with a jump rope in the lengths outlined in this sizing chart:
|Length of Rope||Height|
|7 feet||Shorter than 5' 2"|
|8'||5'2" - 5' 6"|
|9'||5' 6" - 6' 2"|
|10'||6' 3" - 6' 7"|
Adjustable Jump Ropes: Cut off the extra cord after adjusting the cord length with the adjustable screw/collar system. Read the following Sizing Guide prior to adjusting the length of your Adjustable Jump Rope.
Because of the variance in the length of the people's legs, arms, and torso, a generic sizing method doesn't work perfectly. Rather, when I size a jumper, I look at how high the jump rope is over the head while jumping. For any sizing method to work, it is very important that the jumper is using proper form. Most importantly, the hands are just in front of the hip bones and not held out wide when jumping. If there is nobody to watch you, a reflection in a mirror provides you with the height.
Because speed is not the objective, a longer rope is ideal for children and beginners. A longer jump rope slows things down and allows for timing that is not perfect.
How to size: Stand on the jump rope in the middle of the cord with both feet. The BOTTOM of the jump rope handles should come up to the armpit.
Correct sizing: The rope/cable clears 6" to 10" over your head at its apex when jumping.
When I observe people jumping rope in the gym or doing double unders for CrossFit, it is typical to see the cable 12" to 36 " over their heads. For fitness workouts this rope length is much too long (for most people), and is really slowing them down. My suggestion for fitness workouts and double unders would be to size the jump rope so that it is traveling over the head by 6"-10". I do not hold tight to this rule because there are so many great jumpers that use a variable of different heights. It needs to be a height that you are comfortable with. The idea is to get the rope turning around your body with as little effort as possible with maximum rope control. A jump rope that is too long will be sloppy and take too much effort to turn.
Correct sizing: The rope clears 12" to 24" over your head at its apex when jumping.
Doing jump rope tricks is all about placing the handles of the jump rope in the right place at the right time. For this to happen, it is best to use a jump rope that will give the jumper the most control over the rope. For freestyle, the correct length is whatever the jumper is most comfortable with. Typically the jump rope will be 12" to 24" over their heads. However it is not uncommon to see the ropes only a few inches the head of many competitive freestyle jumpers. There is more variation in jump rope sizing for freestyle than any other type of jumping.
Correct sizing: The cable clears 2" to 6" over your head at its apex when jumping.
It is all about speed and control. Going as fast as you can without making mistakes. Going 6-7 jumps a second takes great strength, endurance, and control of the jump rope. Typically the fastest jumpers in the world have the cable 2" to 6" over their head (some even down to 1"). They typically crouch down to make the circumference traveled by the jump rope even smaller.