Vianney Avery C.

Mahilum (22) Upper Body Exercises March 28, 2019

BS PSYCH 1
TPE 1202- TTH/9:00-10:00

1. ARM SWINGS

How to do Arm Swings:

 Stand up straight with your knees slightly
bent, your feet shoulder width apart and
your arms stretched horizontally to the
sides.
 Cross your arms at the front and then
quickly bring them back as far as you can.
 Repeat this back and forth movement until
the set is complete.

2. HALF SQUAT JAB CROSS

How to do Half Squat Jab Cross:
 Start in an athletic position, with your feet
shoulder-width apart, knees slightly bent
and your hips low and back.
 Bring your arms up so that the palms of the
hands are facing the side of your face.
 Push your left arm out in a punching
motion and then return to the starting
position.
 Push your right arm out and keep
switching sides quickly.

3. INCHWORM

How to do Inchworm:
 Stand tall with your legs straight. Bend
forward and touch the floor with both
hands.
 Walk your hands forward while keeping
your legs straight so that you almost end
up in a push-up position.
 Walk your feet forward in small steps
keeping your hands on the ground so that
you end up back in the starting position.
4. ARM CIRCLES
How to do Arm Circles:

 Stand up and extend your arms straight out

by the sides. The arms should be parallel to the
floor and perpendicular (90-degree angle) to
your torso. This will b e your starting
position.

 Slowly start to make circles of about 1 foot

in diameter with each outstretched arm.
Breathe normally as you perform the
movement.

 Continue the circular motion of the

outstretched arms for about ten seconds. Then
reverse the movement, going the opposite
direction.

5. BENCH PUSH-UP (DECLINE)

How to do Bench Push-up (Decline)

 Assume a standard push-up

position with your hands on the floor
and your feet elevated on a sturdy bench
or box. Your arms should be straight,
hands slightly wider than
shoulder-width, and body straight from
head to heels.

 Keeping your body straight and core

engaged, slowly lower your chest as
close to the floor as possible.

 Return to the starting position.