Arm exercises

       January 1, 0000    1604

 

While watching television the viewer is in a very relaxed mood and is absolutely entertained by the scenes. He can improve the utility of the time spent in watching television by performing some arm exercises. By this method, he can achieve dual gains of entertainment and body fitness simultaneously.

Removal of Flab

The first step in arm exercises is the removal of flab. The triceps area is the preferred area for flab to settle down. Two useful exercises to reduce this fat in “Overhead Triceps Extension on a Ball” and “Triceps Push-up.” In the former one, the exerciser must sit on an inflated exercise ball and grasp both ends of the dumbbell with the hands. Keep the abs tight so that the back is not bent. Lift the weight on the head and place the elbows near the ears. In the latter one, it is required to kneel on the floor in such a way that the body from the head to the knees is straight. Hands should be underneath the shoulders and the abdomen pulled in. These two exercises must be done in two sets of 12 to 15 repetitions each, resting for a minute between sets. Initially, a dumbbell of 3 pounds may be chosen. If this weight is very easy, increase the weight.

Shaping the arms

With the Curl and Press method the trapeziums, biceps, forearms, deltoids and triceps are worked at the same time. While watching television, sit on a strong chair with feet flat on the floor. A dumbbell should be held in both hands with the palm facing forward and arms extended downward. The back should be straight and eyes looking straight. Now, bend the elbows and lift the weight towards the shoulders. Move the wrists so that the palms are facing in front of you. Ensure that the distance between the dumbbells is constant. The weight must be above the head and somewhat in front of the body. After a pause reverse the movement and then lower the weights. The shoulders should not be scrunched. The arms should not move back as the dumbbells are lifted overhead. The head, wrists and back should not be bent.

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