GetFitwithAmy
3 years ago50,000+ Views
Buh-Bye Bat Wings - Exercises for Upper Arms
1. Arm Circles: Stand shoulder width apart and raise your arms up and out to your sides. When you have them at shoulder height, begin to draw circles with your fingertips. Start rotating your arms clockwise. Keep the circles tight and precise. Do this for about 30 seconds and then switch the rotation to counterclockwise for another 30 seconds. Keep these intervals up and you are sure to feel the burn in a few minutes. 2. Tricep Dips: Sit on the ground and place your hands, fingers facing forward, next to your thighs. Walk your feet out in front of you and try to extend your legs. Push up through your heels and arms, shooting your hips towards the ceiling. Inhale, bend your arms, and lower your butt. Keep your elbows in, do not allow them to point to the sides. Stop when your elbows are bent at 90-degree angles. Exhale and push yourself back up, straightening your arms. Repeat as many times as you can for 60 seconds. 3. Pyramid Pulse: You can sit on the ground for this move or challenge your balance on a stability ball. Clasp your hands together so that your elbows are touching, raise them to 90 degrees and begin to pulse upward. Don’t let your arms dip below the 90 degree point and don’t slouch. Keep that tummy tucked in and your back elongated. Add a weight in between your elbows for another degree of difficulty. 4. Slide Out and Ins: Think of this as a tricep push up. Get in a push up position on your knees with your plates under your hands. Slide your right arm out while bending your left elbow. Keep that elbow tucked into your side and really reach that right arm out. Be sure to keep your body in a straight line, no saggy hips! Slide that right arm back in and push your left arm straight so you are in starting position. Alternate arms and do as many as you can in 60 seconds. 5. Squatting Speed Bag: Get in a squat bending your knees and sitting back as if you were in a chair. Keep your chest up, knees behind your toes and your butt down as far as you can. Keep your weight in your heels. Make loose fists with your hands and bring them up above your forehead with your elbows out. Rotate your forearms clockwise as fast as you can. Keep rotating for 60 seconds. Alternate directions every set. 6. Shoulder Push Ups: Get into push up position. Walk your hands in until you are in the shape of an upside down “v.” Make sure your bodyweight is evenly shared between your arms and legs. Bending at your elbows, bring your forehead as close to the floor as you can. Keep your neck relaxed and your chin at your chest to avoid unnecessary straining. Hold for a moment then press away from the floor and straighten your arms. That’s one rep. Do as many as you can in 60 seconds.
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4 comments
This is seriously the hardest part of the body to tone UGH
3 years ago·Reply
"Bat Wings" oh my GOD! Hahaha
3 years ago·Reply
Totally clipping this for later. I normally just do leg exercises and forget my arms :(
3 years ago·Reply
The Pyramid Pulse is a serious challenge!
3 years ago·Reply
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