We’re going to show you how to do these 4 simple exercises! You just have to follow the simple instructions. Here’s what you need to do:
- Elbow kiss
Here’s what you need to do – first, you should know that this exercise involves spreading out your arms on either side at the level of your shoulders, palms facing up. Then fold each arm at the elbow to make a ninety degrees’ angle upwards. After that, you should swing your hands while folded to the front so that they close in at the elbow with forearms touching on the sides. Lastly, return the arms to their initial position. Do 3 sets – 10 reps each.
- Push and touch
You should know that this exercise involves lifting your stretched arms overhead from the resting position on the sides of your body. If you have hand weights you can use them or even a band. Standing with your stretched arms on the sides, palms facing forward, lift them to the shoulder level simultaneously than over your head. Lastly, bring the arms back in position. Do 3 sets – 6 reps each.
- Crisscross reverse fly
Here’s what you need to do – first, you should put your legs apart about the width of your shoulders, slightly bend at the knees for stability and then bend forward at the waist, no more than 90 degrees, so that your head faces down. And now, make sure you hold the hand weight or dumbbell on each hand bent at the elbow and while palms face towards each other. Then raise your hands to the level of or slightly lower than your shoulders. Do 3 sets – 10 reps each.
- Bent-over circular row
It’s very simple – you should bend forward (90 degrees – with your legs apart shoulder-width) and using each hand at a time, move the dumbbell towards the opposite hand, lift it up, then move it towards the chest and the back to the extended position in a circular motion. Do 3 sets – 10 reps each.