00:00 [Music]
00:17 Hey, Hi & Welcome at F3 Kavita's Yobics
00:20 Well, as you have seen in the break, you also must have very well toned arms
00:24 And today I am going to show you how you can have well toned arms wherever you are, even if you are at home, office or you are travelling
00:32 Yes, with this. I am not going to break this but I am going to show you how you can have well toned arms
00:38 with these water bottles. And these water bottles you can get anywhere at home. Usually we have water bottles
00:45 At office you get that & also while travelling you can have these water bottles, right.
00:51 So, we are totally going to discard these dumbbells. We are not going to use these dumbbells but
00:56 despite this we are going to use these water bottles
01:00 Alright, so now get set to have well toned arms
01:05 Just make sure, just keep your feet, your shoulder width apart
01:09 And just
01:10 When we start the arm curls, start not from here but start from here
01:16 Bring it up, lift it up & just start
01:19 [Music]
01:24 In the beginning give to around 10 to 15
01:28 Good, that's it
01:32 And if you really want to be challenging, usually we also have water bottles which are very heavier
01:39 than you can say 1 kg or 2 kg there but
01:43 sizes this big, right. So, you can use that but make sure both the bottles should be of the same size & weight
01:50 [Music]
01:54 10 to 15 is the beginning
01:56 [Music]
01:58 You can do the variation
02:00 [Music]
02:03 Excellent, you are proceeding towards having well toned arms
02:07 [Music]
02:12 All these progress works differently on your bicep muscles
02:16 Similarly for more variation you can do like this
02:19 Bring it to your chest & then again back on the sides
02:24 Again breathe out
02:26 [Music]
02:31 This also you can do around 10 to 15 in the beginning
02:33 [Music]
02:37 Again
02:38 [Music]
02:40 And then for your biceps muscles
02:45 You can do the water bottles
02:48 Just make sure you are just giving pressure on your biceps, right. So, just lift it up
02:56 Or you can give support over here & then just
03:00 [Music]
03:07 So, here you are working on your biceps muscles
03:10 [Music]
03:14 Similarly you can do the variations
03:16 Just bend a knee forward & your knees should not be locked, it should be bent & lean little bit forward, right.
03:25 [Music]
03:31 All these exercise you can do around 10 to 15 in the beginning
03:34 [Music]
03:39 1, 2, 3, 4 & 5
03:46 So, you can do all these repetitions then for your shoulders
03:50 Also you can do some exercise for your shoulders
03:52 Overhead shoulder press
03:54 Make sure you bring it to down just at this level
03:59 Breathe out & back, breathe out & back
04:02 This all can be around 10 to 12 in the beginning
04:07 So, these are the few exercise in the basic, you can start with this & you can definitely have your mental arms
04:13 And gradually & slowly you can increase your repetitions
04:17 In the beginning 10 to 15 then you can go up to 20, 25, 30, 35, right.
04:22 So, make sure you start very slowly & gradually
04:26 One more variation i am going to show you on this
04:28 Just take your hands apart & 1, 2, 3, 4 & 5
04:41 Again change the position
04:43 1, 2, 3, 4 & 5
04:51 Don't stiff your neck, let it be relax, okay.
04:54 Snap, 1, 2, 3, 4 & 5
05:03 So, all these exercise you can do at home, at office or anywhere
05:07 You have to wait so that you can go to the gym or you should go & buy the duffels
05:11 And then only you can get well toned arms
05:13 So, you can do with these water bottles as well or whatever
05:17 You can have equivalent weight in your hands whatever you can
05:20 And then you can start with your elbows & start your toning of your arms
05:24 Alright, so for more queries you can reach me on the email id given on the screen
05:28 And don't forget to subscribe this channel, alright.
05:31 And see you next time with the next video for all the upper body workout.
05:34 Till then take care & good bye.
05:37 Outro Music
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