Build firm arms! Quickly do 3 upper limb sculpting exercises

【Sports Guide】

Suitable for pear-shaped, banana-shaped, mixed and very thin types, the purpose is to strengthen the upper body curves and make it look stronger and healthier. However, the following movements all require equipment assistance. It is recommended that you use a mineral water bottle as a source of resistance when you start exercising.

As for the weight of the auxiliary equipment, please follow the principle of "I can do 12 full reps, but I can hardly do the 13th rep". Do 12 reps per round, repeat 3 times, and rest for 1 minute in between.

【Shoulder and hand line sculpture】

Motion Effect

It includes the front of the upper arm, the back of the upper arm, the shoulder line, forearm sculpting and shoulder and hand stretching. In addition to training natural and perfect muscle curves, it also takes stretching into consideration, so there is no need to worry about turning into a "King Kong Barbie".

★ Upper arm front line sculpture office available!

Step 1:

1. Stand naturally without shrugging your shoulders.

2.Hold the dumbbells with your knuckles facing forward.

Step 2:

Use the strength in front of your arms to lift your forearms to shoulder height, remembering to keep your upper arms squeezed.

Step 3:

After finishing with the left hand, switch to the right hand.

★The back of the upper arm (butterfly sleeve) sculpture movement office available!

Step 1:

1. Straighten your arms in line with your back, and keep your head straight without tilting it.

2. Lower the dumbbells as far back and downward as possible.

3. Keep the upper arm still and use the strength of the back of the upper arm to lift the forearm away from the head. Lift the back side up.

Step 2:

1. After finishing with the right hand, switch to the left hand.

2. Repeat Step 1.

NG: The head is tilted and not in line with the body.

★Shoulder line sculpture office available!

Step 1:

Stand naturally without hunching your shoulders.

Step 2:

Use the strength of your shoulders to lift your arms simultaneously and stretch them out to the sides, being careful not to shrug your shoulders.

[Reminder]: The weight used on the shoulders should be slightly lighter than that on the front and back of the arms.

This article is excerpted from "The Ultimate Body Transformation Technique: Burn Fat and Gain Muscle in 10 Minutes without Getting Fat Again, All in One Go"