Six full arm swing exercises

1. Diamond return stroke

this action is a good way to mix the traditional triceps stretching, and enjoy the fun while doing this action. How to do it: keep your feet apart and keep your weight at your navel, elbows to the outside. Turn your upper body to the left and bend your left leg. At the same time, hit your right arm back and point your elbow at the ceiling with your picky fingers (so your arm will rotate slightly to aim at your triceps). Keep your left arm bent and elbows to the side. Go back to the middle and do all the repetitions on one side before switching to the other.

integral: Travis McCoy / livestrong.com

2. Push forward and backward

this is another good way to blow up your triceps and shoulders. In addition, your whole body is involved in every movement. When you swing forward and backward, be sure to keep your arms level with your shoulders. How to do it: start moving forward, feet apart. Raise your arms to the curved T position, keeping your hands level with your elbows out. Bend the left leg, twist the upper body, and lean to the left as the right arm hits back. Then bend your right arm through the bent t position and sprint to the left as your right leg bends and tilts to the right. The arms return to center in the first bent t-position.

integral: Travis McCoy / livestrong.com

3. Turn the arm circle clockwise

of course, push ups are good for you, but I prefer to turn the arm circle all day, every day! At this point, you will really start to feel the weight. You may even be surprised to see how challenging it is to maintain such a light weight and repeat a continuous movement. How to do it: feet apart, facing forward. Raise your arms to the curved T position, with your hands level with your chest and elbows to the outside. Bend the right knee, lean back, twist the upper body to the left, and force the right arm to the left. Keep your right arm straight and scan right at chest level. When your arm reaches to the right, bend the left knee and lean to the left. Go back to the center and move on.

Credit: Travis McCoy / Livestrong. Com

4. Turning the arm counter clockwise can not only exercise your back and shoulders, but also feel the burn of your triceps. When you lean in, you're all in it. At this point, your arm may feel tired, but be sure to keep your posture correct. Operation method: feet facing forward separately. Raise your arms in a bent T-shape position with your hands in front of your chest and elbows out. Bend your left leg, twist your upper body, lean to the left, and your right arm is thrust back. When you point your little finger toward the ceiling, sweep your straight arm to the left of your chest (in front of you). Bend your right leg to the right so you can lean back. Return to the bent t position in the center and start again.

Credit: Travis McCoy / livestrong.com

5. High diagonal punch

I like to turn this action into a good song - it always cheers me up. This fun and simple action is aimed at your back and shoulders. When you stretch your arms, make sure you squeeze your shoulder blades together. Your back will thank you later. How to do it:

feet apart, arms bent into T shape, hands on the chest, elbows out. Bend your left knee and lean to the left with your right arm on a high diagonal behind you. Straighten your legs back to the middle and continue with all the repetitions.

integral: Travis McCoy / livestrong.com

6. Sideswipe

this last step is another simple but effective move target, your shoulders and back. After eight repetitions on each side, prepare to start again! How to do it: start facing forward, feet apart. Raise your arms in a bent T-shape position with your hands in front of your chest and elbows out. Bend the left knee, tilt to the left, and swing the right arm back to the right. Put your hands down. Before changing sides, go back to the start position and punch the remaining repetitions.