When you wave to someone do you give the impression that you’re gonna fly away? Getting rid of that loose, jiggly underarm flab takes dedication to exercise and a proper diet. Here is a great arm workout that you can do in just 20 minutes!
What You Need: The Human Trainer suspension gym, a jump rope, and a set of 1 to 2 lbs dumbbells. IF YOU DON’T HAVE A HUMAN TRAINER DON’T FRET; we give you the option to do the exercise without it. Begin the routine by skipping rope to help warm up your arm muscles.
This way, you won’t need to lift much weight to achieve results. Do each move in order without rest for 60 seconds (or until your muscles are exhausted), take a 45 second break and then repeat twice more.
1. Wide-Armed Jump rope
Target Zone: Shoulders
Hold a jump rope with an end in each hand, palms facing forward. Begin skipping, hopping up just enough to allow the rope to pass beneath your feet. Once you’ve got the rhythm, slowly extend your arms out to your sides as far as possible from your body as you skip. Continue skipping for 60 seconds.
2. Human Trainer Push-Up
Target Zone: Chest, shoulders, triceps
With your feet in the foot cradles, come into push-up position with feet together and hands spaced wider than shoulder-width apart, fingers pointing out to the sides. Your legs will be suspended from your Human Trainer. Bend your right elbow so you tilt to the right. Return to center and repeat with the left arm; alternate for 60 seconds, or until fatigued.
* IF YOU DO NOT HAVE A HUMAN TRAINER: You can do this exercise like a regular pushup. If this move is hard at first, keep your knees on the floor.
3. Wrist Rotation
Target Zone: Shoulders, lower arms
Stand with your feet shoulder-width apart and hold a 1- to 2-pound dumbbell in each hand, arms extended in front of you at shoulder height, palms down. Quickly rotate your wrists inward as far as possible, then outward. Continue alternating for 60 seconds.
4. Human Trainer Floor Pull-Up
Target Zone: Back, biceps
Lying on your back, grab the Human Trainer handles attached to the lower D-Hooks, palms shoulder-width apart and facing you. Walk your feet out in front of you until your body is suspended, parallel to the floor with your feet still on the ground. You should feel like you are suspended directly under the Human Trainer. Pull yourself up as high as you can, keeping your abs tight and your neck straight. Pause for 1 second, then lower yourself back down. Repeat for 60 seconds, or as long as you can.
* IF YOU DO NOT HAVE A HUMAN TRAINER: Lie flat on the floor with your head and shoulders underneath a high, sturdy table. Grasp the table edge with both hands, palms shoulder-distance apart and facing in. Pull yourself up as high as you can, keeping your abs tight and your neck straight. Pause for 1 second, then lower yourself back down. Repeat for 60 seconds
5. Human Trainer Triceps Dip (with Olympic Ring Add-On)
Target Zone: Triceps
Attach your Olympic Rings to your Human Trainer on the D-Hook that is comfortable for you to perform the exercise (anywhere from waist to chest height). With palms facing in, grab the rings and perform dips as you would if you were using a dip station: elevate your body so that arms are straight and feet are off the floor. Keeping feet off the floor, lower body so that your arms are at a 90-degree angle. Pull yourself back up and repeat for 60 seconds.
* IF YOU DO NOT HAVE A HUMAN TRAINER: Sit on the floor with your inner legs and feet together, knees bent and feet flat on the floor. Place your hands about a foot behind your butt, palms shoulder-distance apart, fingers pointing toward your butt. Straighten your arms to raise your butt off the floor. Bend your left elbow and lower your butt as close to the floor as possible without actually touching it. Straighten your left arm; repeat, this time bending right arm. Alternate sides for 60 seconds. To make the move a little easier, try spreading your legs up to 2 feet apart.
6. Weighted Punch
Target Zone: Shoulders, biceps
Stand with feet hip-width apart, holding a 1- to 2-pound weight in each hand, fists in front of your face, palms facing each other. Without moving your left fist, punch your right fist up as high as possible without locking your elbow. Quickly pull right fist back to starting position as you simultaneously punch your left fist upward. Continue alternating for 60 seconds. Start slowly and gradually increase speed until you’re moving as fast as you can.
7. Human Trainer Air Boxing (with Rotational Pulley Add-on)
Target Zone: Shoulders
With your Rotational Pulley attached to your ceiling anchor, stand with it behind you. Place your feet together, hold the handles and lean forward until your body is comfortably suspended at an angle (If you are a beginner, position your body more upright). Bring fists in front of you at eye level, palms facing each other. Step your left foot 6 inches forward and right foot 6 inches back. Punch with left fist, then right. Start slowly, speeding up until you’re going as fast as you can. Repeat for 60 seconds. Switch feet and repeat.
* IF YOU DO NOT HAVE THE HUMAN TRAINER ROTATIONAL PULLEY: do exercise holding a 1- to 5-pound weight in each hand.
STRETCHES:
1. Extend your left arm in front of you, palm facing down. Grasp your fingers with your right hand and move your left hand back as far as it is comfortable. Keeping arm extended in front of you, lower your left hand so that your fingers are pointing to the floor. Place your right hand on top and gently stretch your left hand downward. Do both moves several times; repeat on opposite arm.
2. Lace fingers behind your lower back, bend forward and bring your arms above your head as forward as possible. Stay here for 4-5 seconds.
3. Put right hand behind your left shoulder, with your arm across your body.. Hold your elbow with left hand and lightly pull arm to the left. Hold for 4-5 seconds. Release and repeat with left arm.
TIP:
Building muscles acts like filling out the skin from the inside out. Drink lots of water and take Vitamins A, C, and E. This will help make your skin more elastic, causing it to hug your muscles more. Also make sure you are getting plenty of potassium. Potassium keeps arteries and tissue elastic.
REMEMBER: Doing these exercises with The Human Trainer requires you to use your stabilizer muscles in order to keep your balance. This creates a full-body workout.
ORDER YOUR HUMAN TRAINER NOW! Do this short 20-minute routine 3 times a week and follow the tips above and you will see results in less than a month!
Information Source: Fitness Magazine
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