Arm stretchings ~ How to build muscles

Kneeling Forearm Stretch

EXECUTION

Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.
Slowly lean back keeping your palms flat on the floor until you feel a stretch in your wrists and forearms. Hold for 20-30 seconds.

Overhead Triceps

EXECUTION

Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your partner should hold your elbow and wrist. This will be your starting position.
Attempt to extend the arm straight into the air as your partner prevents you from doing actually doing so.
After 10-20 seconds, relax the arm and allow your partner to further stretch the triceps by applying gentle pressure to the wrist. Hold for 10-20 seconds, and then switch sides.

Seated Biceps

EXECUTION

Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.
Attempt to flex your elbows, while your partner prevents any actual movement.
After 10-20 seconds, relax your arms while your partner gently pulls your wrists up to stretch your biceps. Be sure to let your partner know when the stretch is appropriate to prevent injury or overstretching.

Triceps Side Stretch

EXECUTION

Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your triceps. Then repeat for your other arm.

Triceps Stretch

EXECUTION

Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.

Wrist Circles

EXECUTION

Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders. Tip: Your torso and arms should form the letter "T: Your palms should be facing down. This is the starting position.
Keeping your entire body stationary except for the wrists, begin to rotate both wrists forward in a circular motion. Tip: Pretend that you are trying to draw circles by using your hands as the brush. Breathe normally as you perform this exercise.
Repeat for the recommended amount of repetitions.

Variation: You can hold small weights to add resistance.

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How to build muscles