Fitness trainer shared a simple 10 -minute home workout to tone his flabby weapons: ‘You don’t need gym’

Let’s take a look at the 10-minute upper body workout of the patrick, which requires no gym or push-up.

1. Arm Circle – 30 second forward, 30 seconds backwards

Start with hand circles to heat your shoulders and flow the blood. Stand tall, expand your arms to sides, and pursue small controlled circles for 30 seconds, then switch the direction for 30 seconds.

2. Triceps bench dips – 10–12 representatives

Find a strong bench, chair or low table.

• Beginners: Fold your knees and keep your feet closer to the bench.
• To enhance advanced resistance, expand your legs directly and make your arms hard.

Reduce your body by bending your elbow, then press back, great for the creation of the strength of triceps.

3. Wall push-up-10 representative

• A wall is facing, the hand shoulder-width at the chest level.
• Lite a little and push up against the wall.
• Early or traditional floors avoid push-up, traditional floor push-ups with low stress, target chests, shoulders and triceps.

4. Overhead Extension – 12 Representatives

• Hold a dumbbell or even a full water bottle.
• Hold it with both hands behind your head and extend your arms straight up.
• Keep your elbow closer to your ears. It separates and strengthens triceps.

Patrick advised to repeat the entire circuit 2-3 times.

Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.