If you like wearing short sleeve tops a little skinny vest tops these exercise are great for you, we are toning off the front of the arms you biceps the bangle ring area, you triceps and also your shoulders as well, we are going to use some dumbbells , yeah I have got 3 kilos, but you cant go lower if you want 1 and 2 , I won’t do any recommend going that less then 2 kilos. Okay.
So feet of slightly apart very important you keep your knees slightly bend and tummy muscles tight bottom tucked in that. And just coming up to a bicep curl we are going to do 12 of these, and the weight so the dumbbells is coming up just up to shoulder height, your muscles work together, so when you were the biceps we do the triceps as well, because you really want to tone of that whole upper arm area. And if really as in to difficult to tone up the toe just 3 times of the week and you are notice the difference in you will be dying to, get your arms out in the summer, showing up all the work that you have been doing. Okay.
And move now we are going to bring that bicep tip, dumbbells out in front and I am going to do is short to set our shoulder, exercise this is got dumbbells natural raise, wrist is straight is slight and in your elbow and you just coming out to show the height and goodness slightly tone look at the rest that and lets have 3 more are those, and 2 and 3 and lets go back to those bicep curls. We are going to save the triceps the last. Bringing those raise up to shoulder height and you keeping your elbows is tucked in to the sides of your bodies you don’t want your arms what to caring or let it with the place just keep them nicely supported at the sides of your body.
And stomach tight as well, alright many there now and one more and now bring those waist out to the side and this exercise will ready squat, the top of your arms and your shoulders really get some lovely definition.
And four more I am under this is a short to set because these muscles tired on much more quick play then you biceps well excellent. Okay. Now we are going to pull one weight down and then hold one with both hands and bring them earth and this is the one that you will get your tricep, all those are pointing forwards bending at the elbow keeping your upper part of the arms strong and it will target those triceps. But really problem area of women very often complain about they again is very easy to say no just like you show it us and your biceps and you will feel a burring sensation at the top of the upper arm just here because you are already targeting that tricep. We are doing 12 of these. Just a few more okay. And I know hope to take a rest and we are going to do another set of those, will show this back. See probably will fear that burning away you just wanting to have a rest, and let’s go again arms up and just keep that lower part to be buddy really supported with those slightly bend knees and tight stomach.
So everytime you feel like burning a way and you feel a lying stopping just thing bye bye bangle wrings and I am not keep you going and few more as you finish this set, right bend your knees put that weight you down on the floor, if your shoulder is your role back and your arms are shake .
Here is a quick reminder to get them most from your workout, keep your knees slightly bend stomach muscles tight and bottom tucked under.
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