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December Fitness Tips

  • Published
  • By Michelle Walker
  • 169th Force Support Squadron
If you are cautiously watching your sugar intake, beware of these foods or at least start reading your labels:

Barbeque sauces
Fruit yogurts
Chinese takeout
Pasta sauce
Dried fruits
Granola bars
Energy bars

Defined Bicep workouts:

Standing Barbell Curl - 10, 8, 6 reps. Take a shoulder width grip on barbell and stand upright, with abs tight. Curl bar toward your delts, squeezing at the top for peak contraction, then lower using control, stopping just short of full extension. Keep your elbows in tight throughout.

Seated Alternating Dumbbell Curl -
10, 8, 6 reps. Sit on a high back bench and hold dumbbells at your sides with a supinated grip (palms facing forward). Move with your elbows tucked into your side, curl one dumbbell until your biceps reaches full contraction, slowly turning your hand out as you squeeze your biceps. Lower the weight back to the start position and repeat with your other arm.

Dumbbell Preacher Hammer Curl -
10, 8, 6 reps. Grasp a dumbbell with your thumb up, pinkie down, and place your upper arm and elbow firmly against the pad of the preacher or incline bench. Curl the dumbbell toward the same side shoulder, then lower back to the start. Complete all reps with one arm before switching the weight to the opposite hand.