28 Day Sleek Arms Challenge
If you belong to a group of women who think they do not have the
strength of their arms, or just want to have a better shape of your arms,
then this article is right for you, because women are often very critical
of their arms, and that’s completely understandable, so, therefore, this
is the perfect training for you.
By entering this training in your fitness routine, you not only improve
your posture, coordination, stability and, of course, strength. But you
can also influence the composition of your body, reduce fat and increase
the sleek, toned, powerful muscles.
So the exercises selected for our 30-day manual challenge are best for
activating the primary muscles used, and the challenge starts slowly, with
just one exercise per day. This is so that you will learn the correct form
and also do not become too painful, and then as the month progresses, you
will perform multiple sets and repetitions and combine super-sets and reps
for the greatest benefit.
To perform these exercises all you need is a pair of weights, you can
increase your weight or use different weights for different exercises, so
you feel appropriately challenged, and you also need to take the time to
make your muscles feel work – and effort (pressing or penetrating) and
release. Then on days when you do more than one set (noted with “x2” or
“x3”), take a one-off pause before starting the next, and while on days
that have more than one exercise, make them back-to-back with a minimum
rest, taking only one minute break between the sets if there are more than
one.
-Bent-Over Rows (“Rows”)
How to do it:
First, you need to grasp the weights by your sides and then to hinge your
upper body down by sticking your butt way back. Then letting your knees
bend slightly. Then your back need to stay flat and your head to be
neutral to your spine. And then as you hinge, let your arms hang down in
front of you and fingers facing your body and then inhale. And then exhale
as you pull your elbows back and wide out to the sides. And you should
feel your shoulder blades pinch together as if you’re trying to trap a pen
between them. Then inhale again as you lower your arms back down and take
your time with both movements. You should feel your upper back work on the
way up and on the way down.
-Overhead Presses (“Shoulders”)
How to do it:
You need to begin by holding the weights in your hands about level with
your head. Your elbows should be bent and wide and fingers facing forward.
Think of your arms being shaped like rugby goalposts and then you need to
soften your knees (no locking them!), and inhale. And then, exhale as you
press your hands up. And next above your head so the bells come close to
each other but don’t touch and inhale as you lower them down. You should
feel the resistance of the weights, both on the way up and on the way down
and be sure you’re not arching back with your body when you press up. But
if you notice this, sit back ever so slightly, with even softer knees and
then stay firm through your belly button to keep your core tight and
aligned.
-Biceps Curls (“Biceps”)
How to do it:
You need to stand up straight with your knees soft, holding the weights
by your sides and then to turn your hands so your palms are facing away
from you. Then inhale and then, exhale as you curl the weights up toward
your shoulders, keeping your elbows tight by your sides and inhale again
as you lower your hands down. You need to take your time here, too.
-Tricep Kick-Backs (“Triceps”)
How to do it:
You need to hold the weights by your sides. And then to set yourself up
in your forward hinge with knees bent, butt sticking out, and back flat
and then with your fingers facing in toward your body, pull your elbows up
so your upper arms are parallel to your ribcage. Your elbows will be bent,
with your hands hanging and then inhale and then, exhale as you straighten
your arms fully. And then you need to inhale as you allow your arms to
re-bend and keep it slow and controlled through both parts of the
movement. And don’t let your torso position change during the entire
set.
