Push-ups against the wall
This push-up variation for beginners helps activate the chest, shoulders, tripods and core muscles. At the same time, this exercise helps the wrists and elbows not to be tense.
Stand facing the wall, about an arm away from the wall. Place your arms shoulder-width apart and at chest level. Bend your elbows to bring your chest toward the wall. Push back to the starting position. Do 2 - 3 sets of 10 - 15 reps. Rest 1 - 2 minutes between sets.
Plank touches the shoulder
This full-body movement helps tone your arms while also affecting your torso and shoulders to maintain balance.
Start in a plank position. Tighten your core to keep your hips stable. pat your left hand on your right shoulder. Change sides and repeat. Do 2 sets of 10 patting each side. Rest 1 - 2 minutes between sets.
Resistance bond pulling exercises
The toned, healthy psoas muscle supplements the tripods to help the arms become firm. Resistance bands help you increase strength without heavy weights.
Stand between a resistance band with your feet hip-width apart. Hold your palms together facing forward. Keep your elbows close to your body. roll your arms toward your shoulders, squeezing tightly at the top. Slowly lower your arms to the starting position. Do 12 - 15 reps for 2 - 3 sets. Rest 1 - 2 minutes between sets.
