Sexy Arms in 6 Weeks
If you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise.
Bent-Over Row Step I
Primary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs.
Bent-Over Row Step II
Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.
tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back.
Upright Row Step I
Primary muscles worked: shoulders, upper back, biceps.
Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.
Upright Row Step II
Raise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.
tip: Keep your chin up and your belly button tucked in.
Chest Press on Ball Step I
Primary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)
Chest Press on Ball Step II
Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat.
tip: You will need to engage your core throughout the exercise to avoid falling off the ball.
Overhead Press on Ball Step I
Primary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.
Overhead Press on Ball Step II
Push the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.
tip: Keep your chin lifted slightly and your core stable.
from this website
It’s days like today I remember why my husband and I are soul mates. Not that I forget i love him it’s just sometime it’s hard when life gets in the way.
Sometimes it’s nice to step back and take a breathe and re enter your life.
Day 1: I’m making a challenge for myself. No social media for 21 days. I am totally addicted to my phone and need a change. However, I will be using tumblr to update but, as much as I like tumblr, I’m not addicted to it like I am Instagram and Facebook. Besides no social media I need to finish a book in this time and work our three times a week. Also I need to keep on housework and homework so no social media should really help me do that.
I’ve only been up an hour and a half but I swear my day is already better. I guess I didn’t know I was comparing my day against others and it would impact me negatively. Besides having more time I won’t be distracted when my husband needs something from me and I can give more love to him.
So far this morning I have been able to pick up my kitchen, take my husband to work, eat breakfast and drink some coffee and now I’m gonna curl my hair and get ready for work. Pretty productive hour. I usually spend 30 minutes in bed just on my phone.
Day 1 feels successful despite the fact I keep reaching for my phone and then remembering.
Here’s to 20 more days until all this is a habit or productivity and positivity.
It’s a new month tomorrow and as much as I want to think positive and give it my all for march… I’m feeling beyond negative today.
My husband was pissed when I went to work this morning and that alone ruins my day. I know I know. You’re not supposed to let someone control you enough to effect your mood, but he’s my husband for shits sake.
When I’m upset I either want to eat or drink my feelings away and be alone. I’m at work… Pardon my bitchy attitude.
I need to workout tonight.
I need to do homework tonight. And it’s already late. Yay.
Ugh I guess better to end the month this way rather then start a month this way.
I just need to think positively. And clean my damn house.
Ugh being an adult is bullshit. Whoever told me this was cool can go to hell.
"The Boy Who Blocked His Own Shot" by Brand New
I had done a really good job last year being healthy. Then November and the holidays came and I gained back ten pounds. I need to keep going but it’s so hard once your let yourself go again. But tomorrow is a new day and I have everything I need to succeed.
I just need to keep trying.
No matter how much I let myself go before I catch myself again.
|—||I Wrote This For You (via unoceanic)|