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25周年紀念號登場！

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There I was, sipping on a glass of Barolo and nibbling on a slice of artisanal cheese in Piedmont. That moment was a delicious contradiction. I was fully immersed in the holiday experience, savoring every sip while also quietly calculating the 'calorie debt' I would need to "pay back" later.

The boutique hotel in Italy, where fine dining met modern comfort, had everything I needed except a gym - no weights, no machines, just the beauty of nature surrounding me. But it didn't faze me. I realized it's time to look beyond the gym! Nature can be our playground! I could turn my holiday into a fitness retreat by using just my body and a dash of creativity. 

In the vineyard, the rolling hills were my natural stair climber, a perfect way to get my heart pumping to warm up. A wooden bench became my station for incline push-ups, targeting my chest and shoulders; it also served as a base for triceps dips. The floor became my stage for plank and shoulder taps. 
 
Here are my favorite bodyweight exercises that specifically target the upper body, focusing on key muscle groups such as the triceps, biceps, shoulders, chest and back while also engaging your core. These static and dynamic movements are perfect for maintaining your fitness routine and toning your arms during your time off!

#### 1. Push-ups (variations)

A fundamental bodyweight exercise suitable for all levels. Whether you're a beginner or an intermediate practitioner looking to expand your routine, numerous variations are available for different strength levels, as well as alternatives for those with wrist issues.

- Incline push-Up: Place your hands on a stable elevated surface (e.g., a bench, step, or wall) slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels. Lower your chest toward the elevated surface by bending your elbows. 

Keep your elbows at about a 45-degree angle from your body. Lower yourself until your chest is close to the surface. Push through your palms to return to the starting position, fully extending your arms.

- Decline Push-Up: Place your feet on an elevated surface and your hands, slightly wider than shoulder-width, directly over your wrists. Your body should form a straight line from your head to your heels, with your feet higher than your head. Lower yourself until your chest is close to the floor or your arms form a 90-degree angle.
It is an advanced variation of the standard push-up that increases the difficulty by elevating your feet on a higher surface.

- Eccentric Push-Up: Start in a standard push-up position with your hands slightly wider than shoulder-width apart, your body in a straight line from head to heels, and your core engaged. 

Slowly lower your chest toward the floor, taking 3–5 seconds to complete the descent. Keep your elbows at about a 45-degree angle from your body. Once your chest is close to the floor or your arms form a 90-degree angle, pause briefly. Alternatively, you can push back up with your knees on the floor. 

By slowing down the descent, you increase time under tension, which helps build strength, muscle control, and endurance. This exercise is particularly useful for beginners working toward performing full push-ups or for advanced athletes seeking to enhance their strength and control.

#### 2. Triceps Bench Dip

This is a dynamic movement that involves lifting your body using the back of your arms. While you can hold a dip position for a period (isometric hold), the whole exercise involves controlled movement through a range of motion. 

Sit on the edge of the bench with your hands gripping the edge. Keep your hands and elbows shoulder-width apart, with your legs forward and your heels on the ground. 

Your arms should be fully extended, supporting your body weight. As you slide your hips off the bench, keep your back close to the bench and your chest up, and bend your elbows to lower your body toward the floor. Keep your elbows close to your body (don't let them flare out). Lower yourself until your upper arms are parallel to the floor or your elbows form a 90-degree angle. Move slowly and with control to maximize muscle engagement.

#### 3. Plank Shoulder Taps

Adding a challenge to your plank, this dynamic movement requires you to tap your shoulders while keeping your torso still. It targets the core, shoulders, deltoids, and triceps. 

Start in a high plank position with your hands directly under your shoulders. Lift your right hand off the floor and tap your left shoulder, and vice versa. Brace your core, avoiding sagging or lifting too high, or rocking from side to side. Move slowly and with control. 

#### 4. Overhead Wine Bottle Hold

It is a simple yet effective isometric exercise that primarily targets the shoulders, upper back, and core, while also engaging the arms and stabilizing muscles.

Stand with your feet shoulder-width apart and hold a bottle of wine or a big rock. Press the plate overhead without arching your back until your arms are fully extended. Your elbows should be locked out, and the plate should be directly above your head. Keep your shoulders down and away from your ears. Maintain a neutral neck position by looking straight ahead, not up at the plate. Hold for one minute. 

#### 5. Wall-Facing Handstand Hold

This is an isometric exercise that requires no movement, targeting the shoulders, particularly the deltoids and trapezius, while also engaging the core and improving posture and mind-body control.

Start in a plank position with your feet close to a wall. Slowly walk your feet up a wall while your hands walk backward on the floor, transitioning from a plank position to a wall-facing handstand. 

Your hands should be shoulder-width apart, and your arms should be fully extended. Eyes forward, neck neutral, and bring your head close to the wall; avoid arching your back during the movement. Keep your core engaged and maintain a straight body position. Beginner hold 10-15 seconds; Intermediate 30-60 seconds; Advanced: free handstand.

#### 6. Crow Pose (aka Kakasana)

It is a static / yoga position where your arms are bent, your knees are resting on your triceps, and your core is engaged to maintain balance. There is no movement during the hold, and your arms, shoulders, and core are working to stabilize your body. It requires concentration and mental focus, which can help improve mindfulness and body control.

Begin in a squat position with your feet hip-width apart and your hands placed on the floor in front of you, shoulder-width apart. Bend your elbows slightly and place your knees on the back of your upper arms (triceps), just above the elbows. Your knees should be as close to your armpits as possible. 

Then shift your weight onto your hands. Keep your gaze slightly forward. Engage your core and slowly lift one foot off the ground, then the other. Bring your feet together, either touching or hovering slightly above the ground. Keep your elbows slightly and squeeze your core. Avoid holding your breath. 

#### 7. Burpees

This dynamic movement is a full-body workout that involves multiple phases (squat, plank, push-up, jump), each of which requires a full range of motion. It targets the chest (pectoralis major), shoulders (deltoids), core, and legs. Moreover, it can burn a significant number of calories in a short amount of time.

Stand with your feet wider than your shoulders and your arms at your sides. Lower your body into a squat position, placing your hands on the floor in front of you. Kick your feet back to land in a high plank position. Land softly when jumping to reduce impact on your joints.

The formula for your holiday enjoyment is simple: cheese in, burpees out. I reminded myself to enjoy the moment but also to keep in mind the running, pushups, and crunches for tomorrow. Balance involves creating a rhythm where pleasure and discipline coexist. After all, isn't that the art of balance living?"

#### Workout Routine Tips:

4 days a week, 15 mins a day + 10 minutes of zone-2 running, incline walking, hiking, biking, or swimming

15 minutes of upper-body exercise per day for beginners:
- 5 sets of push-ups, 10 reps per set, rest 1 minute per set;
- 4 sets of triceps extension/dip, 10 reps per set, rest 1 minute per set
- 5 sets of Burpees, 10 reps per set, rest 30 seconds per set;
- Zone-2 Cardio for 2 minutes

15 minutes of upper-body exercise per day for advanced:
- 3 sets of wall-facing handstand hold, 1 minute per set;
- 4 sets of triceps extension/dip, 10 reps per set, rest 1 minute per set
- 4 sets of Crow Pose, 10 seconds per set; rest 30 seconds per set;
- Zone-2 Cardio for 2 minutes

#### _About Cass: _
_Cass Lam is a NASM and CrossFit Level 2 certified fitness coach. She has obtained a lifestyle cert from Harvard University. She works as a personal trainer, lifestyle coach, and group class instructor at the Aberdeen Marina Club._

Cass Lam

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15 Minutes a Day to Tone Flabby Arms for Summer

Join The Women's Foundation International Women's Day Lunch under the theme Curating Culture, Inspiring Change, sponsored by Title Sponsor, the Financial Times on March 1!&nbsp;From sports to the arts, the event will explore how women and gender equality champions are reshaping Hong Kong’s cultural fabric, creating a gender inclusive blueprint here and beyond.&nbsp;The lunch will feature a panel discussion including: Camille Cheng, Olympic swimmer; co-founder, Mind the Waves; Daisy Yiyou Wang, PhD., Deputy Director, Hong Kong Palace Museum; and Septime Webre, Artistic Director, Hong Kong Ballet; moderated by Isabel Berwick, Host and Editor, 'Working It' podcast and newsletter, Financial Times. The lunch will also feature other inspiring speakers, fabulous food and wine, and heart-warming stories from programme participants.&nbsp;Don't miss this final opportunity to secure your table and seat by contacting&nbsp;<a href="https://apac.apsis.one/%25%25VxCkk2kJG1nHsgMdQTfVw%25%25">development@twfhk.org</a>.&nbsp;Venue: The Ritz-Carlton Hong KongDate: March 1 (Friday)Time: 11.45 am - 2.00 pm

JESSICA 會員

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The Women's Foundation International Women's Day Lunch under the theme Curating Culture, Inspiring Change