150422 Start moving upper body 3/4

150422 Getting back into shape, for the upcoming seasonal change, after a winter of being cooped up does not necessarily mean you have to bust a gut getting there. There is a wealth of information showing that small amounts of movements, over time, can get you started on your way to a healthier you. After all, who in their right mind does not want to be healthier.

Upper body 

Warm-up

  1. Begin standing upright with both arms at your sides, raise them parallel to the floor and keep them parallel to the floor as you do gigantic circles in the air with each arm for ten to fifteen reps. 
  2. Move them straight out to the front and up over your head and then back down and as far back as you can go without pain or discomfort. Do this for ten to fifteen reps.
  3. Move both arms straight out to the sides and parallel to the floor, now move them across your chest and back out again for ten to fifteen reps. 

Stand up straight and wave your fully outstretched arms to one side and then the other.

Do arm curls (bicep curls)

Do triceps extensions (arms up over your head, lower one or both to the back of your head/neck and lift them straight back up again.

Breathe normally while doing these isometric exercises. Hold and release for ten seconds and release for ten seconds…repeat.

Do not hold your breath

  1. Push both hands together as hard as possible and hold for 5-10 seconds then release and do over again.
  2. Now do the same by pulling your hands outward. Resist the movement.
  3. Do a bicep curl against the other hand.
  4. Do a triceps extension against the other hand

Stand in a doorway and push outward.

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