It's time to incorporate strength training into your routine! 💪
Position yourself parallel to a bench so that one hand and knee are firmly planted on the surface for balance. Grip a dumbbell with your opposite hand and your arm extended straight down toward the floor. Then, begin the motion by pulling the dumbbell up towards your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm back down, and get a nice stretch at the bottom before performing the next rep. Complete 10 to 12 reps for each arm.
Get a good triceps stretch, then fully extend your arms, flexing your triceps to finish. Perform 12 to 15 reps.Lying flat on an incline bench, grab a pair of dumbbells with your palms facing up and arms fully extended. Keeping your elbows tucked against your sides, curl the weight up, flexing your biceps hard at the top. As you lower the weight, resist by using your biceps and get a good stretch at the bottom. Complete 3 sets of 10 to 12 reps.
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