HELLO GUYS WE ARE DEALING ON GYM THIS WEEKEND TO CONTINUE WITH STOMACH DECEASE NEXT WEEK, PLEASE STAY UPDATED

arm circles technique

1.    Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.

2.    Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.

3.    Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

         Ten second movements equal one set and each circle equals one repetition.
          As you get stronger you can use some light resistance.

ARNOLD DUMBBELL PRESS

1.    Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.

2.    Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.

3.    Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.

4.    After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.

5.    Repeat for the recommended amount of repetitions.

Variations: You can perform the exercise standing up but that is not recommended for people with lower back issues.

BARBELL REAR DELT ROW

1.    Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.

2.    Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.

3.    While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.

4.    Slowly go back to the initial position as you breathe in.

5.    Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise using a smith machine or a T-bar row. You can also use the low pulley as long as you use a wide grip bar attachment.