Biceps and Tricep

 1.Arm Circle Counter Clockwise
    How to do Arm Circle Counter Clockwise:- 

Arm Circle Counter Clockwise

           Stand straight on your feet hip-width apart and extend your arms out to the side. Engage your core and slowly make anti-clockwise circles for the instructed amount of time. Reverse your hand movement to anti-clockwise for the same amount of time.




Benefits of Arm Circle Counter Clockwise:-

• It targets your triceps, biceps, and shoulders. 
• It warms up your blood moving.
• It helps to build muscle tone in your shoulders, triceps, and biceps.

Arm Circle Clockwise

2. Arm Circle Clockwise 

How to do Arm Circle Clockwise:- 
      Stand straight on your feet hip-width apart and extend your arms out to the side. Engage your core and slowly make clockwise circles for the instructed amount of time. Reverse your hand movement to anti-clockwise for the same amount of time.


Benefits of Arm Circle Clockwise:-

• It targets your triceps, biceps, and shoulders. 
• It warms up your blood moving.
• It helps to build muscle tone in your shoulders, triceps, and biceps.

Push-Up

3. Push Up
How to do Push-Up:- 
    Get down on the floor, placing your hands slightly wider than your shoulders. Straighten your arms and legs and lower your body until your chest nearly touches the floor. Pause then push yourself back up.

 Benefits of Push-Up:-

• It helps to build your upper body strength.
• It helps to strengthen the lower back.
• It builds your strength fast.

4. Pull Up

Pull-Up

    How to do Pull-Up:- 
        Use a grip on the bar with your hands slightly wider than shoulder-width. Wrap all the fingers around the bar. Pull your chest up towards the bar. Pause for the moment and then slowly lower back to the start under control.


Benefits of Pull-Up:- 

• It helps to strengthen the back muscles
• It helps to improve grip strength
• It helps your mental and physical health. 

5. Handstand and Headstand
  How to do handstand and headstand:-

Handstand and Handstand

       Engage your upper body as you press your elbows and wrists into the floor, and lift your shoulders. once you established this stable base, lift your legs off the floor until your body is inverted and erect, balancing your head and forearms.



Benefits of Handstand and Headstand:- 

• It increases the blood flow to the eyes.
• It strengthens Shoulders and arms
• It helps to improve Digestion.

6. Inchworm
  How to do inchworm:- 

Inchworm

     Stand straight with feet hip-width apart. Hingle forward at your hips and place your palms on the mat. Walk your hands forward so that you're in high plank. Your shoulders should be stacked directly above the wrists. Walk your hands back toward feet and stand up.




Benefits of Inchworm:-

• It helps to strengthen the muscles of your anterior chain.
• It helps to burn your calories 
• It helps to build your Abs

7. Plank to Push Up
   How to do Plank to Push Up:- 

Plank to Push Up

      Start with plank position with your arms straight and your hands placed directly underneath your shoulders. Bend your hand and move your body down to the floor.







Benefits of Plank to push up:- 

• It increases core strength, particularly and anterior core.
• It increases upper body strength.
• It increases the strength of the posterior core and glutes.

8. Incline Push up 
    How to do Incline push up:-

Incline Push-Up

         Place your hand on the edge of the bench. Bend your hand and push your body to the bench and come to the start position.





Benefits of Incline Push up:-

• It helps to build your bicep muscles.
• It helps to build your upper body strength.

9. Tricep Dip 
    How to do Tricep Dip:-

Tricep Dip

         Begin sitting on your butt with your heels on the ground and knees bent. Keep your hand from back to the bench and press your hand to the bench and slowly raise your hip few inches off the floor.



Benefits of Tricep Dips:- 

• It helps to strengthen the upper body.
• It helps to increase the range of motion of the body.