Home Fitness And Exercises 30 Day Challenge: Your Six Arms Sculpting Moves

30 Day Challenge: Your Six Arms Sculpting Moves

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Firmer Arms In 30 Days

Blitz your bingo wings with just three moves a day and stronger, sexier arms will be yours in just one month.

30 Day Challenge

Envious of Jennifer Aniston and Cameron Diaz’s arms? Well, it’s time for you to shrug off your long-sleeved tops and bare all this spring. You can have a pair to rival theirs in just one month with trainer Zanna Van Dijk’s six key moves. They’ll whip your biceps, triceps and shoulders into shape in no time for a sculpted, sexy look. ‘These moves tone your arms and increase bone density too,’ explains Zanna. ‘And anyone can do them – simply increase the dumbbell weight as you progress. When you no longer struggle to complete the last rep, that’s when you know you need to upgrade.’ Run through the moves, turn the page for your challenge chart and get toning!

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YOUR SIX ARMS SCULPTING MOVES

All you need is your own body weight and a pair of light dumbbells (around 2-5kg).

Tricep dips with knee bent

» Tricep dips with Knee bent

With your back facing a chair, bend your knees and rest the heels of your hands on the edge of it. Keep your spine straight and your bottom close to the chair. Inhale to lower your bottom down, bending and pointing your elbows directly backwards. Exhale and engage abs as you push your body back up, straightening your arms again.

Bicep curls with small weights

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» Bicep curls with small weights

Stand with feet hip-width apart, holding dumbbells in front of your thighs, palms facing up. Exhale and curl the weights towards your body. Slowly release back down.

Shoulder press with small weight

» Shoulder press with small weight

Stand with your feet shoulder width apart, holding a dumbbell in each hand. Raise each arm out to the side and bend your elbow, so your hands are pointing towards the ceiling and your fore arms and upper arms are forming right angles. Slowly raise your arms up towards the ceiling, until your arms are straight. Slowly lower back down.

TIP
Don’t swing the weights when lifting – it puts your back at risk and won’t help your arms.

Tricep dips with straight legs

» Tricep dips with straight legs

Perform the same exercise as above, but after you’ve placed your hands on the back of the chair, straighten both legs out in front of you, so you’re resting on your heels. Then continue as above.

TIP
Yes, you’re working on your arms but make sure you keep your core engaged.

Lateral raises with small weights

» Lateral raises with small weights

Stand with feet hip-width apart, with a dumbbell in each hand. Slowly raise each arm out to the side until they are parallel to the ground. Slowly lower back down.

Curl and press combo

» Curl and press combo

In one continuous move, perform the exercises above centre and above.

30 days challenge

30 days challenge1

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