- Hi, I'm Bob Schrupp, physical therapist.
- And I am Brad Heineck, physical therapist.
- And together we are the most famous physical therapists
on the internet.
- Well, in our opinion, of course.
- Brad, just again, to show how well tuned in we are
to our female audience,
we just did one on inner thigh flab, or thigh gap.
- Right.
- We're now gonna do one on arm flab.
You know, the tricep, the wave, you know
when it flaps and-
- When the teacher is up writing on the chalk-
- It's going, you're getting knocked out of there.
Out of the room, if you're too close.
Now, the thing is first, we all understand very well
that in order to get rid of a flab, here
you have to have an overall diet
that's gonna lower your body fat.
I mean, this'll help tone things up.
It won't get rid of the fat there, Brad.
- Right.
- It just won't.
It'll help tone things up.
Now, in order to tone, again,
we're talking about the bottom of the arm.
In order to tone it up, you have to
do something, just a very simple to understand this.
You have to do something that involves taking the arm
from this position to this position
against resistance, right?
- So it's triceps, that's their job.
- That's their job, job is to straighten,
and you don't wanna do it with gravity.
Like, you don't wanna do it this way.
You want do it against gravity or against resistance.
So, I mean, you could just take your arm
and go like, the other arm and offer resistance,
but we're gonna show you two ways.
One, you can do it with weights,
and two you can do with a theraband.
- Sure.
- Brad, you want to do the theraband?
- Yep.
And you can use the theraband, which we
already talked about.
- Or a stretch band.
- Yep.
- Or a thera-tubing, or a stretch tubing.
- Resistance to, and they're very popular.
- Yep, lighter the color, generally, the easier they are.
This is the easiest one.
And they go up to, usually like, a black or gray,
which is very heavy tubing.
Almost like a tire tubing.
- Right.
So, all right.
So, I actually will put this around my neck like this,
and just to anchor it.
And then, I'll go like this,
and it's not this.
But, you want to keep this part still.
- Yeah, a right, well not a right angle, really.
You're just starting again, keeping the elbow still.
- And you do about 15, 20 of these,
and you'll feel these muscles start to burn.
And you want to get the right resistance.
If you're doing 30, 40 of them and it's too easy,
you've gotta double the band up or do something.
- Or get a heavier band.
- Yep, get a heavier band, or if you just bought
too much of a lighter, or you don't have one available,
you could double 'em up, and it works like this.
Doo, doo, doo.
Yeah, it's starting to burn a little bit, Bob!
No, don't stop me, Bob.
I'm on a roll.
- All right.
Now we're gonna go into using the weights.
Now, let's just say you're at work
and you want to start working out a little bit
of arm flab, here.
You could just get some weights like this,
and lean forward like this, and just-
- Let me see.
- Use that action again.
We're straightening the arm.
This is nice, you have to lean forward,
'cause if I go like this, now I got gravity helping me.
- Right.
- And that's not good.
This way, I'm going up against gravity.
- And the important part is right here.
Boy, those triceps, you've been working out.
- Oh, yeah.
I've been working on my dips and stuff, so.
- But, the elbow has to come up high,
the higher the better.
But, it may not be tolerable at that point.
- And, but shoulder.
- Right, exactly.
- The other way to do it is if you're at home,
and you're laying down.
Brad, you're gonna have to give me somewhere
to lay down, here.
Now, I can bring the arm like this.
This part is straight up and down,
and you're just gonna bring it up to the ceiling.
- Right.
- And, mine clicks a little bit, here.
You hear that, Brad?
- Yeah, well that comes with age, Bob.
And it's gonna get worse.
- Thanks.
(laughing)
What you wanna go and do, is you don't wanna do this,
right above you.
That's like, cane, on the leg
like you were doing the other day.
- Break your glasses, knock your nose.
- Right, you want it off to the side and,
again, you could do a good 30 reps of these.
Because this is toning.
This is not really striking it so much.
I think you could do a lot of reps of these, Brad.
- Sure, yep.
- Especially with a light weight.
And then, you're gonna, of course, switch to the other side.
- Yeah, when you're using the dumbbell, obviously
you're fixed with that weight unless you go buy some more.
You can maybe put two together if you can hold them
with your hands, if you don't wanna go out
and buy some more.
- That is a way the stretch band is a little better,
because you can keep increasing the resistance,
or you can double up, like you said.
With this, you're kind of limited
on the weight that you have, and then you have to
keep buying heavier weights.
- Right.
And if you drop one of these on your foot-
Ow!
That hurts, if you drop this, it doesn't hurt.
So, there's a safety factor.
- That whole explanation hurt, I'll tell you that.
(laughing)
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- Thanks.
(cheery music)