One of the areas that show the first signs of body aging is the upper arms - they can become thick and flabby and as a result shapeless.
These exercises will firm up these vulnerable areas and if this routine is done daily then you will not only quickly see a noticeable difference, but feel the strength and power in your arms as you go about your everyday business.
Hands and arms are like our feet and legs, constantly in demand! But do not forget the shoulders.
Not only are they vital to our posture, they help keep the torso flexible.
If you stoop or are round-shouldered these shoulder movements will help to rectify this problem area for you.
Very often teenager girls become physically inhibited.
As their breasts grow, they round their shoulders.
Do encourage them to do this exercise routine too.
Tension - and we know it well! - collects around the neck and shoulder area, so it is important that you try and relax the muscles in that region before you start any exercise program.
'Shake out' the shoulders and arms before you begin.
I personally never start my exercise routine with the head and neck exercises in which you look from side to side and circle the head round.
If you are feeling tense, you can be totally unaware of how tense.
You may begin doing these exercises 'cold', causing further damage to your neck and shoulders.
Here is a very useful tip.
If you are feeling nervous before an interview, a party or just need a confidence booster, then run through these specific area exercises.
Not only will they relax you, but you will `square up to the world', with your shoulders back, with the correct carriage of your head, and a poise that proudly says 'This Is Me.
' At first you will feel a general ache in the arms and shoulders from attempting some of these exercises.
When your arms become too heavy to hold either out to your sides or above your head, or they start trembling, it is time to stop.
Keep a regular check on your score - you might only achieve 8 repetitions of one exercise, 4 of another and 20 of a different exercise! Directions: 1.
Stand comfortably, feet and legs a little apart.
Should at any time the muscles feel fatigued, 'shake out' the arms.
Relax until they feel ready to continue.
2.
Do remember that strong arm muscles and shoulders will help protect the back.
If you are ever carrying heavy loads, break up the load into a number of cases or boxes at approximately the same weight.
If you have heavy equipment to transport, don't just sling it over one shoulder; try to equalize the load, 3.
Raise both arms out to your sides.
Rhythmically twist both arms over and back, over and back.
4.
Stretch your arms out to the sides, flex both hands, and draw small, quick tight circles round one way.
Complete your attempted number and circle the other way.
Make sure that your arms are straight 5.
Still with your arms straight, _flex your hands and cross your arms low in front of you, hands together.
Continuing to keep your arms crossed tightly over each other, raise them to chest height.
6.
Raise your crossed arms above your head.
Follow through the exercise by lowering them.
The tighter you keep the movement the more beneficial the exercise 7.
Stand tall.
Repeat the criss-crossing of the arms, but this time low behind your back.
The fingers and hands should be pointing downwards in this exercise 8.
Clasp your hands behind your back - it is sometimes easier if one hand grasps the thumb of the other hand.
Slowly raise and lower your arms.
See how high you can raise them.
9.
Raise your arms high behind you, but keep your shoulders down.
Now raise the arms in small repetitive movements.
Don't allow your head to poke forward 10.
Let both arms fall forward so that the backs of the wrists are just touching.
11.
Slowly take both arms back behind you, until the fingertips are touching.
Feel the muscles on the inside of the upper arm working 12.
Lightly shrug both shoulders, bringing them up to your ears, then dropping them down.
13.
Place the fingertips of both hands on your shoulders, bending your arms at the elbow.
Guide your elbows through a series of small circles.
14.
Bend your left arm over your head, holding it below the left elbow with your right hand.
This will loosen up your left shoulder as you gently ease your left arm further over your head.
Bring your supported arm for flexibility.
15.
Repeat the same exercise, holding your right arm below the elbow by stretching over your left arm.
16.
Punch away those troubles.
17.
Bend your legs a little and punch each arm in front of you, changing arms with each punch.
The effort should come from behind the shoulder.
Think of all the things you want to hit! This will help you punch realistically hard.
It certainly relieves any tension around the shoulders!
These exercises will firm up these vulnerable areas and if this routine is done daily then you will not only quickly see a noticeable difference, but feel the strength and power in your arms as you go about your everyday business.
Hands and arms are like our feet and legs, constantly in demand! But do not forget the shoulders.
Not only are they vital to our posture, they help keep the torso flexible.
If you stoop or are round-shouldered these shoulder movements will help to rectify this problem area for you.
Very often teenager girls become physically inhibited.
As their breasts grow, they round their shoulders.
Do encourage them to do this exercise routine too.
Tension - and we know it well! - collects around the neck and shoulder area, so it is important that you try and relax the muscles in that region before you start any exercise program.
'Shake out' the shoulders and arms before you begin.
I personally never start my exercise routine with the head and neck exercises in which you look from side to side and circle the head round.
If you are feeling tense, you can be totally unaware of how tense.
You may begin doing these exercises 'cold', causing further damage to your neck and shoulders.
Here is a very useful tip.
If you are feeling nervous before an interview, a party or just need a confidence booster, then run through these specific area exercises.
Not only will they relax you, but you will `square up to the world', with your shoulders back, with the correct carriage of your head, and a poise that proudly says 'This Is Me.
' At first you will feel a general ache in the arms and shoulders from attempting some of these exercises.
When your arms become too heavy to hold either out to your sides or above your head, or they start trembling, it is time to stop.
Keep a regular check on your score - you might only achieve 8 repetitions of one exercise, 4 of another and 20 of a different exercise! Directions: 1.
Stand comfortably, feet and legs a little apart.
Should at any time the muscles feel fatigued, 'shake out' the arms.
Relax until they feel ready to continue.
2.
Do remember that strong arm muscles and shoulders will help protect the back.
If you are ever carrying heavy loads, break up the load into a number of cases or boxes at approximately the same weight.
If you have heavy equipment to transport, don't just sling it over one shoulder; try to equalize the load, 3.
Raise both arms out to your sides.
Rhythmically twist both arms over and back, over and back.
4.
Stretch your arms out to the sides, flex both hands, and draw small, quick tight circles round one way.
Complete your attempted number and circle the other way.
Make sure that your arms are straight 5.
Still with your arms straight, _flex your hands and cross your arms low in front of you, hands together.
Continuing to keep your arms crossed tightly over each other, raise them to chest height.
6.
Raise your crossed arms above your head.
Follow through the exercise by lowering them.
The tighter you keep the movement the more beneficial the exercise 7.
Stand tall.
Repeat the criss-crossing of the arms, but this time low behind your back.
The fingers and hands should be pointing downwards in this exercise 8.
Clasp your hands behind your back - it is sometimes easier if one hand grasps the thumb of the other hand.
Slowly raise and lower your arms.
See how high you can raise them.
9.
Raise your arms high behind you, but keep your shoulders down.
Now raise the arms in small repetitive movements.
Don't allow your head to poke forward 10.
Let both arms fall forward so that the backs of the wrists are just touching.
11.
Slowly take both arms back behind you, until the fingertips are touching.
Feel the muscles on the inside of the upper arm working 12.
Lightly shrug both shoulders, bringing them up to your ears, then dropping them down.
13.
Place the fingertips of both hands on your shoulders, bending your arms at the elbow.
Guide your elbows through a series of small circles.
14.
Bend your left arm over your head, holding it below the left elbow with your right hand.
This will loosen up your left shoulder as you gently ease your left arm further over your head.
Bring your supported arm for flexibility.
15.
Repeat the same exercise, holding your right arm below the elbow by stretching over your left arm.
16.
Punch away those troubles.
17.
Bend your legs a little and punch each arm in front of you, changing arms with each punch.
The effort should come from behind the shoulder.
Think of all the things you want to hit! This will help you punch realistically hard.
It certainly relieves any tension around the shoulders!
Source...