Build Strong Arms from Your Dorm Room
You don’t need a personal trainer to have Jennifer Aniston’s strong, sculpted shoulders, or Jessica Biel’s amazing, athletic guns. In fact, all you really need for a rocking pair of arms is what you already have in your dorm room.
If you have trouble getting to the campus gym, give these exercises a try. Commit to doing them three to four times a week for one month and notice the difference the next time you wear a tank top or a strapless dress.
1. Chair Dips (Tricep Dips): Use a stable chair on an even surface- your desk chair should do just fine. Sit on the chair with your butt right on the edge and place your hands on either side of your hips. Slowly walk your feet out so your butt is a few inches in front of the seat, all your body weight is on your hands and heels. Gently bend your elbows so your bottom lowers towards the floor. Once you hit 90 degrees in your elbows, push through your hands and return to starting position. Try 10 dips to start, and gradually increase the number of repetitions until you feel a subtle burn in your triceps.
2. Plank push-ups: This yoga-inspired move works your arms and your core. Come into a plank position on an even surface. Have your hands below your shoulders and your feet hips distance apart. Keeping your elbows in close to you, bend your elbows so that your torso barely graces the floor. Straighten your elbows and hold for a count of two. Try five plank push-ups to start, and gradually increase the number of repetitions.
3. T-pose: Stand with your feet wider than hip-distance apart. Take your arms to a T position, palms facing up. Lightly push up with your entire arms, making slight pulses, moving your entire arms no more than inch or two up and down. Do this ten times. Then turn your palms over and make ten pulses in the same manner. Start with ten reps in each position and gradually increase the number of repetitions you do.
These dorm room exercises can be done anywhere, anytime. Take a break from studying to run through a few reps or drop and do ten during the commercial breaks of your favorite television shows.
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