Tricep Extension

What is this?

This is an exercise for your arms.

Tricep Extension:

Initially, this exercise requires the use of the Wiimote, but after you have learned how to do the exercise, you can substitute a heavier weight.

Tricep Extension has a MET of 1.5, meaning that it is a light intensity activity.

There are two levels of Tricep Extension, each requiring a different number of repetitions and each taking a different amount of time:

There are three ways of performing this exercise:

Hold the Wiimote in your right hand, making sure that the wrist strap is around your wrist.
Raise your right arm you so that it is straight up, that is, your hand should be pointing at the ceiling.
Bring your left arm across you so that your left hand can grasp your right arm just behind the elbow.
When you are ready, press the 'A' button on the Wiimote.
Following the movements of your trainer, move your right forearm down, so that it is horizontal and your right hand is behind your head.
Following the movements of your trainer, extend your right arm so that it is back in the start position, that is, so that it is straight up with the hand pointing at the ceiling.
You will see a series of red bars moving horizontally across the screen. If you are timing your extensions correctly, the red bar will turn yellow. Whether or not you light up a red bar, the count, which you can see in the upper righthand corner, will advance.
When you have completed all the repetitions for this arm, switch the Wiimote to your left hand and repeat the exercise, reversing right and left in the above instructions.

Make sure the wrist weight is securely around your wrist then follow the procedure for using the Wiimote as a weight.
To save time, you may wish to have a weight around each wrist at the start so that all you have to do is switch the Wiimote to your other hand.

As your trainer suggests, you might wish to use another, heavier weight, to help tone your triceps. If you chose this option, then you should:

Keep the Wiimote by your side, on a table or some other convenient place so that you can press the 'A' button when necessary.
Note that the red bars will not turn yellow, but, by following the movements of the trainer or the patterns of the red bars, you will still be able to keep time.

There is no score for this exercise.

If you find this exercise causes you pain in your elbow, then you are doing it too quickly. Slow down and follow your trainer's movements.
If you chose another weight and it is too heavy for your level of training, you might not be able to finish the repetitions or it might cause you to feel very sore. This is only a toning exercise, so it is important not to overdo it. Take it gently, gradually moving up weight levels.