Today we will do a routine to get our arms and back in shape. It is a simple routine, you can do it whatever your fitness level. In addition, no extra material is needed, with the weight of your own body you can do all the exercises.
Arm openings: you can do this exercise standing or sitting. You have to bend your arms so that they are at a right angle, next to your head, with your elbows at shoulder height. Once in this position, you have to open and close your arms, bringing them together in front of your face. Do 3 sets of 15 reps, then do 2 sets of 10 reps moving only one arm, then do the same with the other arm.
Arms crossed: now you must start from the same position as the previous exercise, but the movement you are going to do with your arms is different. You have to raise your arms keeping them slightly bent, and cross them over your head. You have to do 3 sets of 12 repetitions.
Arm Closure: Still standing or sitting, bend your arms so your hands are in front of your chest. Take a breath and lower your elbows, your hands should not move, when you have lowered your elbows, release the air. Bring them back up and repeat the movement. Do 2 sets of 12 repetitions.
Arm circles: start in the same position as in the previous exercise and stretch your arms forward, draw a circle with your hands and return to the starting position. Repeat this movement for 30 seconds, in a total of 3 series.
Rear elevations: stretch your arms behind you, tracing a downward diagonal. If you do this exercise sitting down, make sure that your hands do not touch the ground, if you do it standing up, you will not have this problem. What you have to do next is raise your arms, both at the same time, towards your head. Go where you are able, do not force the movement. Do 3 sets of 10 repetitions.
Back raises: to do this exercise, lie on your stomach, with your legs straight and your instep resting on the ground. Stretch your arms forward. In this position you will make two movements: with the first you have to raise your trunk and arms and bend your elbows at the same time that you move your arms backwards, towards your hips. The hips should not rise, raise the trunk to the abdomen, then return to the starting position and repeat the exercise. Do 2 sets of 10 repetitions. The second movement you are going to do is raise your arms and legs, move your arms back until you rest your palms on the ground at the height of your buttocks, rest your legs on the ground. Raise your hands and feet back up to bring your hands back to the starting position. You have to do the same sets and reps.
Opposite Arm and Leg Raise: Continue to lie on your stomach, limbs outstretched, as in the previous exercise. Raise your right arm and left leg as high as you can, hold the position up for a couple of seconds and return to the starting position. Then do the same with your left arm and right leg. Do 2 sets of 45 seconds.
Push-ups: now you have to get into a push-up position, resting your hands on the ground with your arms stretched out and also your toes. Press hard with your hands and raise your body, keeping your trunk and legs straight, in line. If it is difficult for you to do this exercise, because you are not used to it, we recommend that you rest your knees on the ground, this will lighten the weight you have to lift a little and it will be easier to do.
You have reached the end of the routine for arms and back. You can do this routine two or three times a week, leaving at least one day of rest between each session.
If you want to do more exercises for these parts of the body, enter our online gym we have more than 600 video sessions. Remember that to achieve better results, you also have to follow a good, healthy and balanced diet, since it represents 50% success.
In the section on nutrition and diets you will find several, choose the one that best suits you and your needs. They are very easy diets to follow in each of them you will see the ingredients you need, the steps you must follow and if you cannot eat any of the dishes, we suggest others with which you can substitute.
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