Hi Guys, its time to point out on specific parts of our body. For example; Arms, Thighs, Shoulder, Chest, Back, Abdominal and so on.
And in this post, I am going to concentrate on Arms and its various exercises.
First I would like to describe what is actually arm. As per Wikipedia; "In human anatomy, the arm is the upper limb of the body, comprising regions between the shoulder and the elbow joints, and out to the fingers. It can be divided into the upper arm brachium, the forearm antebrachium, and the hand manus. Anatomically the shoulder girdle with bones and corresponding muscles is per definition a part of the arm. The Latin termbrachium may refer to both the arm as a whole or to the upper arm on its own."
Below are some arm exercises and the method to do them is explained:
1. Roll-the-ball with Uneven Push-Up: Best for: Those who need an upper-body-strength challenge. (Tip: you can use a soccer ball, stack of books, or a medicine ball to create the uneven surface.)
How to do it: Get into plank and put right hand on the ball, left hand on the floor. Squeeze your abs and shoulders as you lower towards the floor, keeping elbows in. Push back up and pass the ball to the other side. Do at least 5 on each side.
2. Pilates Boxing: Best for: Pilates and yoga fans who want to burn fat.
How to do it: Standing with feet a hips-width apart, bend your knees and hinge forward from your waist, maintaining a neutral spine. Raise fists to your shoulders and, keeping elbows up, box your right hand forward, clenching your abs. Bring hands to center and switch. Box on each side 20 times.
3. Clean and press Windmill: Best for: Those who want to work their legs and glutes too.
How to do it: Stand with feet shoulder-width apart, a free weight between them. Push hips back to lower into squat and grab weight with left hand. Push through feet and rise to standing, lifting weight toward left shoulder and up overhead. Bend at waist to right, allowing right foot to turn out; right hand is on inside of right leg. Continue to bend sideways, sliding right hand down to foot, keeping left hand overhead. Reverse movement to return to squat. Switch sides and repeat.
4. Hip Heist Push-Up: Best for: Those who want arms like Jillian Michaels.
How to do it: Get into "up" part of a push-up; lower chest and bend elbows to 90 degrees. Lift right hand and left foot, rotating upper body to the right while bringing left knee across body toward right armpit. Pivot on right foot and continue rotating torso until you're face up. Lift hips until torso is in tabletop position. Lift left hand and right foot, rotating upper body to right, pivoting on left foot until you are back in the "up" part of a push-up.
5. Biceps and arm circles: Best for: Exercisers who want a full-body strength workout.
How to do it: Stand with legs slightly wider than hip-width, a 5- to 8-pound dumbbell in each hand, elbows bent and palms up. Keeping spine straight, squat and circle left hand up and in toward your shoulder in a circular motion (as if beckoning someone toward you); reverse to lower hand. Do 16 reps, then switch sides and repeat.
6. Triceps Swing: Best for: Eliminating "bat wings"
How to do it: Lie faceup with feet on floor, knees bent, a 5-lb dumbbell in each hand. Keep them a few inches off floor. Keeping arms straight, raise left arm over chest while right arm stays over head. Lower to start and repeat. Do 15 reps with left arm, then switch sides. Do 2-3 sets.
7. Kickback with a twist: Best for: Firm, sleek triceps
How to do it: Holding a 5- to 8-pound dumbbell in each hand, arms by your sides, stand with your feet slightly wider than shoulder-width apart. Keeping your back straight, bend your legs slightly and lean forward from the waist until your torso is nearly parallel to the ground. Raise your elbows until your upper arms are even with your back. Your elbows should be bent to 45-degree angles with your palms facing each other. Keeping your upper arms still, extend both hands behind you, then rotate your wrists so that your palms are up. Turn your palms back to face each other and bend your elbows to bring weights back toward your body to complete the rep. Do 3 sets of 15 reps.
8. Get-up Prank: Best for: Getting a strong back and shoulders.
How to do it: Begin in a modified side-plank position with legs stacked and knees bent. Hold a kettlebell (or a water bottle) in your right hand, with your right elbow bent and weight resting against your forearm. Lift your hips so your body is straight from knees to shoulders, pressing kettlebell up to the ceiling. Do 3 sets on each side.
9. Split squad rotation: Best for: Leg, glute, and arm strengthening.
How to: Stand with feet together, holding a 5- to 10-lb medicine ball (you can also use a soccer ball or a stack of books) at chest. Step left foot back and lower into squat with right knee bent. Push into right leg, straightening both legs while twisting torso to push medicine ball over right shoulder; return to previous position. Continue for 30 seconds; switch sides and repeat.
10. Opposite Arm & Leg Lift: Best for: Arm and leg strengthening that stretches your back.
How to do it: From all fours, reach your right arm forward; at the same time, stretch your left leg back and flex your foot. Hold for 5 seconds, then release and repeat using the left arm and right leg; that's one rep. Do 10 to 15 reps.
11. Bicep curl with Alternating lunge: Best for: A firmer lower body and long and lean arms.
How to do it: Stand with knees slightly bent, holding a dumbbell or water bottle in each hand. Step forward with your right leg, and lower into lunge position (don't let front knee go past toes). Simultaneously tighten left bicep and curl left hand toward chest. Repeat on each side.
So this is it guys for your Arms and I hope you all build up strong arms using the eleven exercises and carry on reading my blog for for information on your body and how to make it better, and remember: "FITNESS FIRST".
And in this post, I am going to concentrate on Arms and its various exercises.
First I would like to describe what is actually arm. As per Wikipedia; "In human anatomy, the arm is the upper limb of the body, comprising regions between the shoulder and the elbow joints, and out to the fingers. It can be divided into the upper arm brachium, the forearm antebrachium, and the hand manus. Anatomically the shoulder girdle with bones and corresponding muscles is per definition a part of the arm. The Latin termbrachium may refer to both the arm as a whole or to the upper arm on its own."
Below are some arm exercises and the method to do them is explained:
1. Roll-the-ball with Uneven Push-Up: Best for: Those who need an upper-body-strength challenge. (Tip: you can use a soccer ball, stack of books, or a medicine ball to create the uneven surface.)
How to do it: Get into plank and put right hand on the ball, left hand on the floor. Squeeze your abs and shoulders as you lower towards the floor, keeping elbows in. Push back up and pass the ball to the other side. Do at least 5 on each side.
2. Pilates Boxing: Best for: Pilates and yoga fans who want to burn fat.
How to do it: Standing with feet a hips-width apart, bend your knees and hinge forward from your waist, maintaining a neutral spine. Raise fists to your shoulders and, keeping elbows up, box your right hand forward, clenching your abs. Bring hands to center and switch. Box on each side 20 times.
3. Clean and press Windmill: Best for: Those who want to work their legs and glutes too.
How to do it: Stand with feet shoulder-width apart, a free weight between them. Push hips back to lower into squat and grab weight with left hand. Push through feet and rise to standing, lifting weight toward left shoulder and up overhead. Bend at waist to right, allowing right foot to turn out; right hand is on inside of right leg. Continue to bend sideways, sliding right hand down to foot, keeping left hand overhead. Reverse movement to return to squat. Switch sides and repeat.
4. Hip Heist Push-Up: Best for: Those who want arms like Jillian Michaels.
How to do it: Get into "up" part of a push-up; lower chest and bend elbows to 90 degrees. Lift right hand and left foot, rotating upper body to the right while bringing left knee across body toward right armpit. Pivot on right foot and continue rotating torso until you're face up. Lift hips until torso is in tabletop position. Lift left hand and right foot, rotating upper body to right, pivoting on left foot until you are back in the "up" part of a push-up.
5. Biceps and arm circles: Best for: Exercisers who want a full-body strength workout.
How to do it: Stand with legs slightly wider than hip-width, a 5- to 8-pound dumbbell in each hand, elbows bent and palms up. Keeping spine straight, squat and circle left hand up and in toward your shoulder in a circular motion (as if beckoning someone toward you); reverse to lower hand. Do 16 reps, then switch sides and repeat.
6. Triceps Swing: Best for: Eliminating "bat wings"
How to do it: Lie faceup with feet on floor, knees bent, a 5-lb dumbbell in each hand. Keep them a few inches off floor. Keeping arms straight, raise left arm over chest while right arm stays over head. Lower to start and repeat. Do 15 reps with left arm, then switch sides. Do 2-3 sets.
7. Kickback with a twist: Best for: Firm, sleek triceps
How to do it: Holding a 5- to 8-pound dumbbell in each hand, arms by your sides, stand with your feet slightly wider than shoulder-width apart. Keeping your back straight, bend your legs slightly and lean forward from the waist until your torso is nearly parallel to the ground. Raise your elbows until your upper arms are even with your back. Your elbows should be bent to 45-degree angles with your palms facing each other. Keeping your upper arms still, extend both hands behind you, then rotate your wrists so that your palms are up. Turn your palms back to face each other and bend your elbows to bring weights back toward your body to complete the rep. Do 3 sets of 15 reps.
8. Get-up Prank: Best for: Getting a strong back and shoulders.
How to do it: Begin in a modified side-plank position with legs stacked and knees bent. Hold a kettlebell (or a water bottle) in your right hand, with your right elbow bent and weight resting against your forearm. Lift your hips so your body is straight from knees to shoulders, pressing kettlebell up to the ceiling. Do 3 sets on each side.
9. Split squad rotation: Best for: Leg, glute, and arm strengthening.
How to: Stand with feet together, holding a 5- to 10-lb medicine ball (you can also use a soccer ball or a stack of books) at chest. Step left foot back and lower into squat with right knee bent. Push into right leg, straightening both legs while twisting torso to push medicine ball over right shoulder; return to previous position. Continue for 30 seconds; switch sides and repeat.
10. Opposite Arm & Leg Lift: Best for: Arm and leg strengthening that stretches your back.
How to do it: From all fours, reach your right arm forward; at the same time, stretch your left leg back and flex your foot. Hold for 5 seconds, then release and repeat using the left arm and right leg; that's one rep. Do 10 to 15 reps.
11. Bicep curl with Alternating lunge: Best for: A firmer lower body and long and lean arms.
How to do it: Stand with knees slightly bent, holding a dumbbell or water bottle in each hand. Step forward with your right leg, and lower into lunge position (don't let front knee go past toes). Simultaneously tighten left bicep and curl left hand toward chest. Repeat on each side.
So this is it guys for your Arms and I hope you all build up strong arms using the eleven exercises and carry on reading my blog for for information on your body and how to make it better, and remember: "FITNESS FIRST".
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