Have you ever heard the expression “bingo wings”? This is slang used to describe the fatty tissue or excess skin under the arm (triceps) that flaps back and forth, if you will, when a member of a Tuesday night bingo club wins and shakes the winning bingo card over-head. I understand that it is not a flattering term, but it does do an outstanding job explaining the situation or problem.

The problem area is known as the triceps brachii muscle. The triceps (used in both singular and plural) is a three-headed muscle that each of which come from different origins, but join together at the elbow. Extending the forearm and adducting the shoulder are the two main functions of the triceps brachii.

Below are several ways to help firm up those so called “bingo wings.” I recommend performing two to three sets of 15 repetitions at a medium weight for the following exercise routine. Good luck!

As many of you know, the Women’s and Men’s U.S. Olympic Ice Hockey teams lost to Canada during the finals of the 2010 Winter Olympics. The women’s team lost two to nothing capturing the silver medal for the second time ever. The men’s team lost a heart-breaker in overtime three to two, thus capturing the silver medal as well.

There is more to hockey than just suiting up and playing. Physical conditioning is a huge aspect of the game. Ice hockey takes a toll on the body, thus making it extremely important to be in great physical shape. Hockey requires a great deal of stamina, muscular strength, and muscular endurance. Upper body, core strength and endurance are important for the handling of the puck, shooting of the puck, checking an opponent, and fighting (several fights break out during hockey games).

Shaun White winning the gold in Vancouver.

Who is Shaun White? For those that don’t know, Shaun White is an Olympic snowboarder. He was born in the San Diego area in 1986 and has been skateboarding and snowboarding since he was six-years old. He overcame two major surgeries to correct a heart defect before the age of one, and he’s been proving himself as a champion ever since.

Shaun’s parents would take him to the local mountain range as often as possible (Mammoth Mountain). At the age of seven, Shaun entered his first amateur snowboard contest and won. This win earned him a bid to the nationals where he finished just outside of tenth place. His mom, Cathy, then sent a homemade video of Shaun’s snowboarding ability to Burton; who in-turn offered him a seven-year sponsor. He then turned pro at the ripe old age of 13. Shaun then went on to capture a gold medal in the halfpipe at the 2006 and more recently 2010 Winter Olympics.

Slide boards have been used by speed skaters and hockey players for years and years now and are becoming ever more popular in fitness facilities today. A slide board is a super slick mat that has blocks on each side used as stoppers and to push off. Cotton-like material booties should be placed over your shoes in order to allow movement across the mat (socks can be used as well).  Slide boards are intended to improve the strength, endurance, and stability of the hip and hip stabilizers. This type of cross-training is a great way to get your cardiovascular training done all while reducing the risk of hip injuries.

Pictured here, J.R. Celski, a U.S. Olympic Team short track speed skater, appeared on Biggest Loser 9.6 to demonstrate the slide board for the contestants and lead them in a challenge.

The kettlebell is a cast iron weight used as a popular exercise tool in today’s fitness world. They are typically found in CrossFit gyms and athletic training facilities, but are becoming ever more popular at private training studios and health clubs.

Kettlebell exercises are intended to increase total body muscular strength and endurance, cardiovascular endurance, balance and stability, and agility. They are used as a functional, total body exercise to condition the body as a whole. Each precise kettlebell exercise or movement is designed to engage multiple muscles at one time.