2 years ago
Nisfit
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You're 10 Minutes Away from No Arm-Jiggle
One of the hardest parts of your body to tone, the upper arms, is about to meet its match. Go grab your dumbbells (5-8lbs) and let's kick that fat in the butt...or, arms?

Front to Side Biceps

Hold both dumbbells in your right hand in a half-kneeling position with your left leg forward. Place your left hand on your hip and keep your right arm straight by your side with your palm facing forward.
Perform a bicep curl, bending your elbow and bringing the dumbbells to your right shoulder. Keep your right elbow tight against your rib cage as you lower the dumbbells back to starting position.
Rotate from your shoulder so your palm faces the side, and bend your elbow to perform the bicep curl to the side, trying to reach your thumb as far back behind you. Don't arch your back or allow your opposite shoulder to roll forward. Slowly lower your arm, returning to the starting position.
This counts as one rep. Perform 10 reps.

Opening Doors

Hold both dumbbells in your right hand in a half-kneeling position with your left leg forward.
Keeping your right elbow glued to your side, bend your elbow to a 90-degree angle; your forearm will be parallel to the floor with your palm facing in toward your midline.
Keep your elbow glued to side and forearm parallel to the floor as you open your forearm out to the right — like moving the hand of a clock from 12 to 3 o'clock.
Bring your forearm back to the starting position.
This counts as one rep. Perform 10 reps.

Funky Chicken

Remain in a half-kneeling position with your left leg forward, holding your dumbbells in your right hand with your elbow at 90 degrees and your forearm parallel to the floor with your palm facing in.
Keeping your elbow bent to 90 degrees, raise your right arm to the side, stopping when the arm is parallel to the floor. Keeping the bend in your elbow, slowly lower your arm down to your side.
This counts as one rep. Perform 10 reps.

Row to Triceps Extension

Stand with your feet hip distance apart. Hold both dumbbells in your right hand, and bend at the waist. Keep your back parallel to the floor with a neutral spine — not rounded.
With a slight bend in your knees, reach your right hand toward the floor, with your left hand on your hip for stability.Engage your abs, and bend your elbow behind you as you pull the weights to your torso. Keep arm tight to your torso with your elbow pointed upward. Throughout this exercise, keep shoulders and hips square with your collarbones wide and your chest open.
Slowly lower the weights back to the starting position to complete one rep. Repeat this move 10 times, and on the tenth rep, hold the row position with your elbow back to perform a triceps kickback.
Straighten your elbow, and extend your arm straight back, palms facing in. Squeeze your triceps, and then bend your elbow, returning to starting position.
This counts as one rep. Perform 10 reps.
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