Complete home workout with an emphasis on arms and shoulders

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

You will need an expander, a dumbbell, or at least a bottle of water.

The complex consists of six interesting exercises, five of which involve the arms and shoulders. In addition to the shoulder girdle, they will also work the muscles of the core, hips and buttocks - the workout will warm up the whole body and speed up the expenditure of calories.

If you are going to exercise in the morning while the muscles are not warmed up, do a small joint warm-up and dynamic stretching before starting.

The exercise will take about 45 minutes. If you are short on time, try doing them in a circular training format: perform one approach of each movement one after the other without a pause, at the end, rest for 1-2 minutes and do two more circles.

Perform the exercises the specified number of times, rest for 30-60 seconds between sets.

1. Burpee "chameleon"- 3 sets of 12 reps. If you don't want to jump, just put your feet in your hands, but do it in a quick explosive manner and do not slow down.
2. One-way thrusters- 3 sets of 8 times on each hand. If you don't have an expander, do a dumbbell exercise or grab a bottle filled with water or sand.
3. Extension of the arms for triceps and lifts in the "crab" - 3 sets of 14 reps. Alternate your arms every other time, raise your hips higher.
4. Getting off your knees and stepping onto a chair - 4 sets of 8 reps. With which leg you began to rise from your knees, with this and step onto the chair. Alternate your lead leg every other time.
5. Bearish steps in a circle - 3 sets of 30 seconds. This is the next most difficult option after the bearish sideways penetration.
6. Curl biceps and press up - 3 sets of 12 times on one side. While pressing up, extend your hand with the palm away from you. Control all phases of movement.

Give it a try and share your impressions in the comments.