Hey guys, Chardet here with Corpao Fitness.
In this workout, I'm going to be showing you how to get STRONGER TIGHTER ARMS from home
without using any equipment.
No weight so that you can get those stronger arms without having to go to the gym.
So let's go ahead and get started.
Ok guys, let's go ahead and get into the movements.
We're going to be doing four different exercises that work the entire upper body.
Each exercise is 60 seconds and then we repeat it for a second round.
Stay until the end because I've got one bonus move which is my favorite one and it's the
movement that got me strong enough to do lots of pushups.
It will help you too.
So let's go ahead and get started in your first movement which is going to be Downward
Dog to Plank.
So it's kind of a warm up but it's also a strengthener one.
You're going to come into position with me, push the hips back, really press the heels
down press the chest towards the thigh and let show you really quick how to do this movement
before we start.
You come forward into a nice little plank you'll hold it for a moment with me and then
you'll press back into that downward dog.
Fairly simple but the plank starts to get a little bit longer hold as we go so pressing
back the heels coming into position and we really press the chest and the thighs feel
those heels go down into the ground take a big breath in, holding that breath I'm going
to exhale come forward to begin and then inhale, press back.
Now start to slow down your descent holding that plank for a minute and then slowly come
back as you go letting your shoulders press away from the ears.
Try not to let the hips drop too much.
Easy breathing.
And this one should hopefully feel OK hopefully not dreadful just yet rolling back and going
forward.
Breathing as you go nice inhale on the way back strong exhale on the way forward.
So we're gonna do just a few more here.
Breathing into it every time.
See if you can do 2 more with me.
This is one.
And slowly pressing and back.
And then this is the second one and you're gonna hold it hold it with me hold it stay
in it go ahead and release.
Quick shoulder roll.
Now second exercise is going to be Wide Arms the elbows are going to pulse out to the sides.
Don't worry about going low it's just about staying in the movement as long as you can.
Go ahead and set it up.
Let's begin small pulses.
Now I'm on my knees.
Some of you may be at the point where you're ready to go to the toes and just knock it
out here.
Go ahead do that if you'd like.
Knees are fine though.
Just make sure your hips are not back here.
You're not chin diving no chin diving on this one.
Breathing as you go.
Sometimes these are harder than actual push ups.
I've seen people who could do both struggle on these, staying in that pulse breathing
into it can have a little child's pose break once we get into this one once we finish it
off.
So work for that with me here if you can.
Can you feel it in the shoulders and the arms, I can feel it here.
Honestly it builds up after a little while.
So we've got just a few more moments here and you can stay in it until the end it's
nearly there for three more, two and one release for us back and breathe.
Let the body go.
Now we're gonna do a similar movement now but narrow arms for the triceps back here
and elbows are going to go back as you pulse.
So line it up make sure you're not doing this as you go you're going to be bringing the
body forward or be going into a slow pulse like so.
Ready?
Coming into position with me these are harder so just be prepared.
It's a bit of a shocker sometimes holding everything in and begin small pulse up and
down.
Now we just worked the chest with that other movement you did with that wide press up pulse,
this is the tricep pulse.
So it's the same dynamic, different muscles.
It's a lot harder you can come to the toes if you want, if you're ready to do that but
make sure you are not up here with the bum.
Continue to breathe as you go every time done as an exhale and inhale on the way up.
Breathing here and you really don't need weights to train the arms.
Honestly I do very little weights in my upper body training and it makes me strong just
from doing these kind of movements.
You will see doing just a few times a week massive differences within just one month.
Staying in these pulses, breathing as you go.
We've got a child's pose coming if you can stay with me.
For these last four, last three, two and one release.
Relax and let the breath go.
So we're already coming into your fourth and final movement before we repeat and this also
does a double with working the obliques so you're going to bend one knee raise up beyond
bring it up over here and then slowly lower the body back down.
Intermediate you'll cross your ankles in advance just stack your feet.
So I'm going to go been going through all three versions.
It's only 30 seconds per side for this one because one movement two sides.
So you can come into position make sure the shoulders above the elbow.
Very important for this so you don't strain the shoulders.
Raise the hips up squeeze the Abs and bring the arm overhead and let's lower down.
So its inhale lifting exhale lowering as you go inhale lifting exhale lowering you can
see I'm going through all the versions here to do.
You can try all of them or one your choice.
Inhale lifting exhale lowering double abs and arms here.
Staying in it a little more.
OK can you do one more with me.
Hold it.
Release, let's switch to the other side.
Same thing elbow goes right underneath the shoulder really important here.
You bring your body up with me bring the arm over.
Squeeze the belly button in, get everything into position and lower down.
Inhale lift exhale lower as you go again I'm going through those different versions here.
Everything is a little bit higher as you go breathing slowing the descent when you lower
those hips.
Everytime a little more.
Nice guys, now can you do just one more with me.
Bring it up and hold, hold it here and release it down.
Quick shoulder roll.
Now before we go into the bonus move which is at the very end there we are going to repeat
everything.
We're going to go slightly faster because you know what to expect.
We start with that downward dog to plank movement press the hips up and let's begin.
Exhale forward, inhale press back.
Exhale coming forward inhale pressing back.
So this one if it probably feels pretty nice by comparison to the others, its what I like
to call active recovery.
Also "trainers speak" for still making you work without making you think you are.
Coming forward and back, breathing as you go.
Nice and slow it's it's a slow those planks so you're going to come forward have me hold
the plank for a moment.
It's the second set so let's make it a little harder here.
And then press back into downward dog again coming forward I know the shoulders are tired
but really trying to stay in it and then pressing back.
OK so you're going to come in for this last one with me and hold it.
Don't worry we have a little break in between and come down.
Quick shoulder roll we have those wide chest pulses chest push up pulse so straighten out
the shirt here.
Wide arms, middle fingers are facing forward hips down not up elbows going to go to the
side begin small pulse.
Remember you have that option always to come to the toes, maybe you do a little bit of
toes, a little bit of knees, maybe you just do knees.
Let me know in the comments if you did get to the toes if you tried it or if maybe that's
your goal.
Your goal is to one day do these on the toes which is completely possible if you keep practicing
these movements.
Breathing elbows out to the side.
That child's pose is coming very soon.
If you can stick it out with me a little bit longer here.
I feel it too, shoulders are cramping little bit.
I'm going to go into toes the last couple just a little bit more dropping to the kneeds
for a second breathing here.
Ok going into our last five seconds last four three two and one release.
Breathing, really got me on that last one.
We're gonna roll the shoulders and going into your Tricep Pulse now.
Now remember tricep elbows are going to go backwards.
Set it up.
Come into position, begin elbows back.
Small pulses as you go small pulses it's a really tiny movement.
Maybe you need to take a second and come back and then jump back in.
Just don't give up okay.
Really try to stay in it.
Maybe go to the toes with this it's not easy to get here to the toes stepping in a pulse
breathing through every time a little more.
We can feel these pulses going.
But this is always accessible come back if you need to.
Staying in the breath was like a nice little break for me.
Staying in it really keep those shoulders rolled back.
I know it kills guys, I can feel it too honestly it doesn't matter how many years you do this.
They are always effective.
Staying in that pulse.
Breathing.
Now we're coming into those last five seconds, last four seconds, last three, last two, one
and release.
You can see that shake there!
If you do everything right, doesn't matter how strong you are you will feel it.
Roll in the shoulders a little bit.
Nice now I'm going into your side plank, you know what to do so let's get into it a little
bit faster than you did before.
I'm going to be going through the different versions once again.
Set it up, raise the hips up.
Arm is going to go over like you're reaching towards the opposite wall, everything nice
and tight.
Slowly begin, inhale lifting exhale lowering.
Now you'll sometimes see this in Ab exercises which is because you are working the Abs but
there's so much shoulder stability that comes into this movement too which is why it is
in your arm work out - shoulder stability is essential and the shoulders tend to be
the weakest upper body part for most people.
Staying in the breath, one more hold it stay in it breathe and relax a little on a roll
but switch to the other side.
Again setting it up, elbow goes above or below the shoulder, rise up nice and high and squeezing
the arms here, holding it and lower down - it's inhale lift exhale lower inhale lift exhale
lower, staying in the breath every time a little higher, every time a little more, you
can hear the breathing here.
OK we're coming in to your last one you ready?
Hold it up hold it and breathe.
And release, roll the shoulders.
Now you have made it with me through all the classic moves in this workout.
We're going to do that bonus move and you may not be able to do it - if you can I want
to know in the comments.
You will eventually get there, don't worry.
So your chest is going to come all the way down to the floor.
Arms are going to go underneath the shoulder we're only going to do one set of this.
You're going to slowly lift yourself all the way up here and then you come all the way
back down.
Now if you need to cheat a little bit when you come up you can press back to child's
pose and come back in, if you're super advanced, you can go on the toes and come back up.
Okay we're ready.
Only one time do you need to do this.
It's your challenge move.
Let's see if you can do it.
And begin, slowly lower all the way down release the body squeeze the Abs squeeze the glutes,
rise back up.
Again coming all the way down, breathing as you go.
And then all the way back up.
How fast you go it doesn't matter, how many breaks you take it doesn't matter.
My elbows are going behind me but this is primarily triceps that I'm working right now.
Staying in the breath, slowly down slowly up.
If you want to try on the toes, go ahead.
This gets even the strongest people guys!
Slowly down slowly up.
Now this strength that I'm doing right now, this is from just doing home workouts, from
doing light weights occasionally it's not from doing any heavy stuff at the gym - so
you can get to this point slowly down slowly up.
Let's do one more down and one more up to finish.
Relax and stretch.
Today was tough.
Ok guys, make sure that you like this video if you felt the exercises, let me know which
one was the most challenging for you in the comments.
And also if you have any questions about any of the movements, if you're not sure if you're
doing them right.
Make sure as well that if you want to work more than just the upper body and you want
to do the abs you check out the flat stomach workout that I have up now which will train
the Abs without any crunches.
So guys I will see you in the next workout please please subscribe if you like this and
you want to see the notifications that you get every single Monday for a new workout.
Tchau!
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