Arm Circles: How to Do Them Arm Circles ( From & Benifits )

 

Here are the Top 10 Arm Circles Exercises 



You can do arm circles for 10-15 repetitions in each direction, or for 30-60 seconds in each direction. You can also do arm circles with weights to make the exercise more challenging 


  • Forward arm circles:



 This is the basic arm circle exercise. Start with your arms at your sides and circle your arms forward in small circles. Gradually increase the size of your circles until you are making large circles. Reverse the direction of your circles and repeat.


  • Backward arm circles: 



This exercise is the same as forward arm circles, except that you circle your arms backward.


  • Lateral arm circles: 



This exercise is a great way to work your side deltoids. Stand with your feet shoulder-width apart and your arms at your sides. Slowly circle your arms out to your sides in small circles. Gradually increase the size of your circles until you are making large circles. Reverse the direction of your circles and repeat.


  • Front-to-back arm circles: 



This exercise is a compound exercise that works your shoulders, arms, and chest. Stand with your feet shoulder-width apart and your arms at your sides. Slowly circle your arms forward and then backward in small circles. Gradually increase the size of your circles until you are making large circles. Reverse the direction of your circles and repeat.


  • Shoulder shrugs: 



This exercise is a great way to work your trapezius muscles. Stand with your feet shoulder-width apart and your arms at your sides. Slowly shrug your shoulders up to your ears, then slowly lower them back down. Repeat.


  • Bicep curls: 



This exercise is a great way to work your biceps. Stand with your feet shoulder-width apart and your arms at your sides. Hold a weight in each hand and curl your arms up towards your shoulders. Slowly lower the weights back down and repeat.


  • Triceps extensions: 




This exercise is a great way to work your triceps. Stand with your feet shoulder-width apart and your arms at your sides. Hold a weight in each hand and extend your arms behind you, keeping your elbows straight. Slowly bend your elbows and lower the weights towards the ground. Slowly extend your arms back up and repeat.


  • Chest press: 



This exercise is a great way to work your chest muscles. Lie on your back on a bench with your feet flat on the floor. Hold a weight in each hand and extend your arms straight up above your chest. Slowly lower the weights down towards your chest, then slowly press them back up.


  • Shoulder press:




 This exercise is a great way to work your deltoids. Sit on a bench with your feet flat on the floor. Hold a weight in each hand and extend your arms straight out to your sides. Slowly raise the weights up towards the ceiling, then slowly lower them back down.


  • Plank: 



This exercise is a great way to work your core muscles. Start in a push-up position with your forearms on the ground and your body in a straight line from your head to your heels. Hold this position for as long as you can.


These are just a few of the many arm circles exercises that you can do. If you are new to exercise, start with a few repetitions of each exercise and gradually increase the number of repetitions as you get stronger. You can also add weights to make the exercises more challenging.






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