3 MINUTE ARMS WITH SHANNON NADJ скачать в хорошем качестве

3 MINUTE ARMS WITH SHANNON NADJ

3 MINUTE ARMS WITH SHANNON NADJ I always say “your arms are long extensions of your center (your trunk/back/abs). You don’t need any weights or equipment. I like to use my own bodyweight and resistance. In this video I’m using 1 lbs weights. Control and form is everything. Try not to stop and lower your arms down in between sets. If you decide to add any weights, remember to keep proper form and control. Stand tall with your legs together (legs can be hip width apart for more balance). Reach your arms long but keep your elbow soft (no hypertension). Scoop your abs in, always keep your core engage and initiate from the center (abs). Keep your shoulder relaxed, back and down, and watch out if your shoulders begin to round forward as you get tired! Lengthen the back of your neck, align it with the rest of your spine, slightly tuck your chin. Breath! Have fun! Repeat twice! Warm up Shoulder rolls Mini arm circles x 10 reps each way Half circles x 10 reps Palms pressing back x 10 reps Palms pressing forward x 10 reps Shoulder press x 10 reps Elbows squeeze back and down x 10 reps Palms pressing down x 10 reps Palms pressing up x 10 reps Jumping jacks x 10 reps or 20 seconds Elbows in and out with a side step x 10 reps each way Wide shoulder press x 10 reps Rowing 10 reps Side stretch x 2 each side Arm and shoulder stretch 1 x each way