Personal training program for girls and arms.
Personal training arm training program
① Warm up fully before practice.
Choose one of the two
Treadmill warm-up
Go for a brisk walk or jog for 5- 10 minutes.
Warm up until you sweat a little.
Treadmill or rowing machine.
Warm-up of rowing machine
5- 10 minute preheating
Warm up until you sweat a little.
Choose between rowing machine and treadmill.
Personal training arm training program
② Stretch upper limbs before training.
Three-head drawing
Shoulder and elbow flexion in standing position
Keep your arms as close to your ears as possible.
Hold one side for 30 seconds.
+
Parallel stretching arm
Bend one arm and hold the elbow with the other.
Apply pressure in the opposite direction.
Hold one side for 30 seconds.
Personal training arm training program
③ Warm up and move your arms before practice.
The elastic band on the left is held up with one hand.
Grab the elastic band and the back with one arm.
Pull the other arm back to the elastic band behind your head.
Each group 16 side repeated 2 groups.
+elastic belt in the right hand.
Grab the elastic band and the back with one arm.
Pull the other arm back to the elastic band behind your head.
Each group 16 side repeated 2 groups.
Personal training arm training program
④ Formal group arm training
Tilt up push-ups
Put your hands on the stool and keep it straight.
Bend your arms, bend your chest, sink, and stick to the edge of the stool.
Each group 12 replicates, 4 groups.
+Leg flexion supine back support
Put your hands on the edge of the bench
Tighten your shoulders and the back of your arms and do flexion and extension exercises.
Each group 12 replicates, 4 groups.
+Bend down and bend the dumbbell arm.
Bend your hands and hold the dumbbell arm tightly.
Straighten your arms and pause for a moment.
Each group 15 replicates, 4 groups.
Personal training arm training program
④ Formal group arm training
High and low pressure in elastic belt.
The elastic band is tied to the trunk of the high arm.
Hold the big arm and press the small arm down until the arm is straight.
Each group 15 replicates, 4 groups.
+Small dumbbell bending
Hold the dumbbell with both hands and press your body with your fist against your forearm.
Bend your elbow until the dumbbell is close to your chest.
Each group 15 replicates, 4 groups.
+elastic belt lunge static bending
Stand in a lunge and step on the elastic band with your back foot.
Hold elastic belt's elbow with both hands and bend it 90 degrees.
Each group held for 30 seconds and repeated for 4 groups.
Personal training arm training program
⑤ Relax the upper limbs after practice.
Stretch your back against the wall.
Slide up the wall near the elbow.
Until most of the upper arms are attached and pulled.
Hold one side for 30 seconds.
+The front of the arm stretches against the wall.
Press the palm on the stretch side against the wall.
Press your body against the wall and feel the stretch.
Hold one side for 30 seconds.