On Tuesday you tried to follow theleg workout and the buttocks? Well, because today you have to train your shoulders and arms, always and strictly at home!
Index
1. SIDE LIFTS
Sitting or standing, this shoulder exercise is very useful; if you don't have two dumbbells available, you can use bottles of water or detergents.
The risers can be performed both individually and simultaneously, the important thing is to control the movement and go down very slowly.
Do at least do it 3 sets of 15 repetitions.
2. REAR LIFTS
For the rear deltoids, we can perform the risers, always using the weights available at home. Stand with your knees slightly flexed, grab the weights and tilt your torso at 90 ° with your arms perpendicular to the ground.
Open your arms keeping them parallel to the ground and hold the contraction for a few seconds before going down.
Perform 3 sets of 15 repetitions.
3. FOLDS ON THE ARMS
Lean on the floor on a mat, put yourself in a prone position, resting your toes well and with your legs stretched out; keep the body in axis keeping abdominals and buttocks contracted and stretch the arms.
Hold the pose for 3 or 4 seconds. If you need a support, you can do the bends on the elbows, this will facilitate your movements.
Repeat the exercise 10 times for 2/3 series.
4. BICE CURL
In the absence of dumbbells and barbell, you will not be able to lift heavy loads, so you will have to focus a lot on the movement to be performed and maybe do more repetitions!
Flex your arms bringing the weights to touch your shoulders; carefully check the return phase, until the arms are stretched down again.
5. FREE BODY DIP
To perform this exercise for the triceps, you will only need a base on which to rest your arms (bed, sofa, a firm chair).
Sit on the ground with the support base behind you, place your hands back on the base, and, keeping your legs straight, raise and lower the pelvis by contracting the abdomen and keeping the back straight, without touching the ground with the buttocks.
Perform 3 sets of 12 for this exercise.
6. FRENCH PRESS FOR TRICEPS
Also for this exercise, in the absence of a barbell or dumbbells, you can invent yourself with bottles of water.
Standing or sitting on a low-backed chair, flex your elbow until your weight reaches the side of your head.
As the load drops, the elbow does not widen and the arm continues to be vertical.
Perform 3 sets of 15/20 repetitions per side.
7. HOME-MADE PASTA AND PIZZA
Yes, you read that correctly!
Arm yourself with flour, water, oil and yeast and start kneading; strictly by hand, without the help of planetary mixers and mixers, you will see how your biceps will work; and above all you will make your quarantine companions happy and your grandmothers proud!
I have to admit this it's my favorite exercise, but try to make small doses (not like me), otherwise you will have to go up and down the stairs of your apartment at least an hour a day to burn off all the calories ...