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An excellent exercise for working the arms and shoulder muscles with no equipment, you can simulate the action of a boxing speedball.
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Aim to work the arms at speed, simply rotating one arm around the other, keeping your arms bent at around 90-degrees.
The are a number of variations, which will include, keeping one arm static, and simply rotate the other arm around it, changing the direction of your rotation, working with your arms close or away from your body and lifting and raising your arms from waist height up above your head.
Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.
Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.
Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet
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