While you wish to work in your arm energy, free weights and barbells are at all times there for you. However for these of us who prefer to work out at house or after we’re on the highway, including a resistance band to your routine can up your recreation—no weight rack or weight room vital.
This week, Simone De La Rue, our present Coach of the Month and founding father of Physique By Simone, has an higher physique resistance band exercise that fires up all of your main arm muscle tissues. There could solely be 4 strikes in the complete exercise, however, belief me: Your biceps, shoulders, chest, and triceps are going to b-u-r-n. By the tip of this 10-minute sequence, not solely are you going to really feel stronger, however you’re going to reap some main secondhand advantages, too. Strengthening your shoulders and your chest will assist you to take a seat up straighter, which is nice information for all of us who’ve desk jobs (critically, convey it on!).
In the event you don’t have a resistance band available, De La Rue suggests utilizing three-pound weights, or working your manner as much as 10 kilos for extra of a problem.
Attempt De La Rue’s 10-minute resistance band higher physique exercise
1. Bicep curl into overhead press: Seize the ends of your resistance band and stand on it. Because you’re in control of resistance, you may maintain your ft nearer collectively for lighter resistance, or shoulder-width distance aside for extra of a problem. With a impartial backbone, navel pulled in, and softened knees, bicep curl, arising into an enormous ‘W’ form. From there, push into an overhead press, then come down once more. Take into consideration pulling again out of your lats, not elevating your shoulders within the overhead press. Do three units of 10 reps.
2. Chest squeeze: This one’s on your pectorals, or your chest muscle tissues. From the identical beginning place, make a ‘W’ signal along with your arms lifted, then convey your elbows in the direction of one another, clapping your fingers. Activate your chest as you squeeze, shifting from the chest squeeze, with out dropping your arms. Bear in mind to breathe. Do three units of 10 reps.
3. Lateral arm increase: Take your ft a bit of wider on the resistance band, at hip-width distance. Soften your knees and carry your arms straight out to the facet. Don’t carry your arms too excessive, and don’t put any pressure on the neck. Preserve your wrists robust and your abs engaged. That is going to burn out the shoulder muscle tissues. Do three units of 10 reps.
4. Tricep increase: Place the band on the ground and stand on one finish. Taking the other finish with one hand, bend your elbow above your head and lengthen that hand up in the direction of the ceiling, then bend once more on the elbow. Preserve the palm good and flat and your wrist robust. Preserve elevating the roof and dealing the tricep. Preserve your ribs and abs engaged. Do 30 reps on either side.