Happy Birthday to the First Lady

Happy Birthday to The First Lady
By Michael Branin

Name Michelle Obama

Birthdate: Jnauary 17, 1964

Ever since President Obama ran for his first term in 2008 every one has been going wild about Mrs. Obamas guns. I mean any guy that can handle a girl with guns like that deserves an award. But the first lady has accomplished more in the health industry than having nice arms. She also started the Let’s Move! Initiative. Let’s move! Is dedicated to solving problem of childhood obesity in our generation.

The Task Force recommendations focus on the five pillars of the First Lady’s Let’s Move! initiative:
1. Creating a healthy start for children: creating healthier foods for new borns

2. Empowering parents and caregivers: educate parents on caregivers on proper nutrition

3. Providing healthy food in schools: Remember 8 years ago when they got rid of all the soda and bad food in the vending machines at school? Yeah, this is why…

4. Improving access to healthy, affordable foods: I’m not sure how this part of the initiative is going, seems not very well.

5. Increasing physical activity: now a;; students are required to take atleast two years of physical education in high school.

link to let’s move! Site: http://www.letsmove.gov/

The Michelle Obama arms workout:

so there are three things that really define mrs. Obamas arms Defined shoulders, large biceps, and no flab on the under arm. In order to achieve this you will need to not only work on your bicep, tricep, and delts but do tri-sets as well to burn more calories.

Bicep Superset: 3 sets of 15 reps

Bicep curl:Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale and slowly begin to lower the dumbbells back to the starting position. Repeat for the recommended amount of repetitions.

Over head triceps extension: Grasping a dumbbell in each hand, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
Slowly lower the dumbells behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched. Return to the starting position by flexing your triceps as you breathe out.. Repeat for the recommended amount of repetitions.

Lateral raises: Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. Lower the dumbbells back down slowly to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Tri-sets 2: 3 sets 15 reps

Barbell Curl: Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting position as you breathe in. Repeat for the recommended amount of repetitions.

Skullcrushers: Using a close grip, lift the bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead. Lift the bar back to the starting position by extending the elbow and exhaling. Repeat.

Upright row: Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement. Repeat for the recommended amount of repetitions.

Tri-sets 3: 3sets 15 reps

Cable curl: Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle. Slowly begin to bring the curl bar back to starting position as your breathe in. Repeat for the recommended amount of repetitions.

Tricep pressdown: Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other). Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step. Repeat for the recommended amount of repetitions.

Cable lat raise: Stand in the middle of two low pulleys that are opposite to each other. Select the weight to be used on each pulley. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. Your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position. While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second. Slowly lower your arms to the starting position as you inhale. Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.



Citations:
http://www.bodybuilding.com/

http://www.letsmove.gov/about

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