Bye, Bye weak arms! So you quickly get a strong biceps

After the gluttony of the holidays, it is now time again to care for our body with a balanced diet and the right fitness program, announces the excessive Kilos for the fight. Together with the experts of the app, we have compiled a series of the best Work-out Exercises and diet tips for you. Here in part 2, we focus on strong upper arms:

Exercise 1: Negative Pushup

You know, like a normal pushup works? Perfect! The negative Push-up, the basic position is the same. The elbows are stretched by the beginning completely, then chest and knee to the ground, the hip, however, remains up in the air. Who has maybe already done Yoga, know this movement very well. Then it’s elbows back to stretch and press it up – that is the negative Push-up is.

Exercise 2: Pikes

A further Variation of the push-up the Pike Push-up is. For this purpose, the torso is not held horizontally like a plank parallel to the ground, but legs and torso forms a triangle. Important: the hips, shoulders and elbows shown here is a line. Then the arms are bent, until the head touches the ground between the hands. After that, straighten the arms again – the first Pike Push-up is done.

Exercise 3: Diamond Push-ups

The last push-up variation of the Diamond Push-up is. This is only a slight variant of the normal support in which the hands give a kind of diamond shape sun. For this purpose, thumbs touching and fingers pointing up. Neither hip nor knee touch the ground, the chest should, however, strips the hands easily.

How many reps?

We recommend each Exercise for 40 seconds to perform, then 20 seconds of rest. The next Exercise comes back in 40 seconds to give everything, then 20 seconds of rest. If you create three rounds of the three Exercises, it takes the Work out not even 10 minutes, trained but the whole body.

Fit in the new year

You don’t have enough? Then you combine the Work out with the other Parts of our Fitness Challenge! In part 1 we take care of fat burning and muscle building. In part 2 we have some of the best Exercises for strong biceps. In part 3 we show you abdominal exercises that are more effective than Crunches are the best Abs of all time. And in part 4 we tell you how you muscular legs. Accompanying this, we have here the best nutritional tips for you.

This article was written by (Cordula spark)

*The contribution of “Bye, Bye weak arms! So you quickly get a strong biceps” will be released by GQ. Contact with the executives here.