ALTERNATE DUMBBELL CURL

1. Stand with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.

2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.

 Note:-

    Only the forearms should move.

3. Slowly being to bring the dumbbell back to the starting position as your breathe in.

Note:-

         Remember to twist the palms back to the starting position as you come down.

4. Repeat the movement with the left hand. This equals one repetition.

5. Continue alternating in this manner for the recommended number of repetitions.

PUSH UPS

1. Your arms should be fully extended with the hands around shoulder width .Keep your body straight throughout the movement. This will be your starting position.

2. Descend by flexing at the elbow, lowering your chest towards the ground.

3. At the bottom, reverse the motion by pushing yourself  up through elbow extension as possible until you are air borne.

4. Return to the starting position and repeat the exercise , working all the way around until you are back where you started.

5. Repeat for the recommended number of repetitions.

SKIPPING

How to jump rope :-  

1. Jump 1 to 2 inches off floor, giving rope enough space to slip under feet- jump on your toes.

2. Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms.

3. If you tire out before you finish the workout, drop the rope, but keep arms and legs going.Work up to using  the rope full-time.

4.To find a rope that fits , place one foot in  the center of the rope and lift the handles - they shouldn't go past your armpits.

WRIST CURLS

1. Start out by placing a barbell on one side of a flat bench.

2. Kneel down on both of your knees so that your body is facing the flat bench.

3. Use your arms to grab the barbell with palms up and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.

4. Start out by curling your wrist upwards and exhaling . Slowly lower your wrists back to the starting position while inhaling.

5. Your forearms should be stationary because only wrist movement is needed to perform this exercise.

6. Repeat for the recommended amount of repetitions.

TIPS:-

1. Push-ups  work just about all upper body including wrists.

2. Punch a heavy bag lightly but many times.

3. Use two dumbbells at the same time or a bar to speed up your work out.

4. Get a personal trainer that can assist you with strengthening your wrists, are any other part of your body. They can give you useful secrets on how to get stronger quicker.

5. Be sure to start every exercise with a light weight to prevent injury.

6. Drummers are known to have strong wrists and hands. You don't have to buy a drum set, but taping a pencil or stick against a surface can really help.

7. Get a personal trainer that can assist you with strengthening your wrists.They can give you  useful secrets on how to get stronger quicker.

  

CRUNCHES

The crunches is one of the most common abdominal(Stomach) exercises. 

1. Lie on your back on a mat with knees bent, feet on the floor and hands behind your head. Now raise your head and shoulders towards your stomach . Don't raise the lower back , it should be stable with the floor.

BENEFITS OF CRUNCH EXERCISE:-

1.Crunches are a great exercise for building strong abdominal muscles.

2.They can be performed anywhere with no equipment needed and can be performed by people of all abilities.

3.If performed correctly and regularly crunches can help to improve your balance