21-Day Arm Challenge
Sculpt and Strengthen Your Arms With This 3-Week Challenge
Jenny Sugar View in slideshow
- Start by holding a dumbbell in each hand at the sides of the body.
- Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
- Moving with control, lower back to the starting position.
- This counts as one rep.
- Place a dumbbell in each hand with your palms facing your body, shoulders over the pelvis, and a slight bend in the knees.
- Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Slowly lower them to the starting position.
- This counts as one rep.
- Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
- Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
- This counts as one rep.
- Hold a dumbbell in each hand just above the shoulders, palms facing in.
- Straighten the arms above you.
- Bend the elbows coming back to the starting position to complete one rep.
- Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
- Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together.
- This completes one rep.
Choose an appropriate size dumbbell (three to eight pounds) and follow the plan above. Every other day is a rest day to give your muscles a chance to rebuild and become stronger.
Original article and pictures take http://www.popsugar.com/fitness/21-Day-Arm-Challenge-37016988?stream_view=1#photo-37017908 site
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