Post pregnancy, many women may feel parts of their bodies are on the flabby side, so they may want to tone themselves up. Yes, the tummy area is probably the number one area women want to tone up after a pregnancy, but many may also gain weight in other areas that they want to get rid of. No time to get to the gym? Don't want to buy expensive gym equipment? No problem. In this article, we will talk about some bicep workouts without weights exercises you can do to turn that arm "flab" into some nice lean (not bulky!) muscle.
*Note: Before beginning any kind of exercise routine, please make sure you have permission from your doctor first. Also, make sure you do a proper warm-up before beginning your workout.
1. Bicep Workouts Without Weights Exercise #1 - Half Moon Rotation
Standing up, hold both your arms out to the side straight, so they are in line with your shoulders. Make sure your palms are facing down. Rotate your arms so that your thumbs go up and back, so that your palms are now facing up. Rotate your arms so that your palms are facing down again. Do as many reps as you can, approximately 25-30 of them.
2. Bicep Workouts Without Weights Exercise #2 - Resistance Band Row
For this exercise, you will require a resistance band, which is inexpensive to purchase. To begin, sit on the floor with your legs straight out in front of you, your back straight and shoulders relaxed and back. Hook, the resistance band around the soles of your feet and cross it; grab each end of the band with each of your hands. Pull on the band so that your elbows are bent and your hands end up at your chest. Return to your start position and repeat. Try to do 3 sets of 8 repetitions and increase your reps as you get stronger.
3. Bicep Workouts Without Weights Exercise #3 - Bicep Curls
This exercise can be done with either a resistance band our household items such as cans of soup, bottles of water, or milk jugs with water added to your weight of choice. Standing up, feet shoulder width apart, have a "weight" in each hand, or if using the resistance band, step on one end with your foot and hold the other end in your hand. Keeping your elbows slightly behind you, and tightly in at your sides, curl your arms up (palms facing up) in front of you, until your hands are close to your shoulders. Return to starting position, keeping your elbows slightly behind you, as that will hold your contraction the whole time you do the exercise. Repeat. Try for 3 sets of 8 repetitions on each arm, and increase reps as you get stronger.
These 3 effective exercises will help you get those sleek toned biceps you desire...and without that pricey gym equipment! Bicep workouts without weights are great when you have a newborn to care for as you don't have to leave him/her to go to the gym because you can just do the exercises right in your own living room. Combine these with other strength exercises, as well as cardio and a healthy diet, and you will shed any extra post pregnancy flab in no time!
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