The Fat Burn Revolution (15 page)

Arm circles are a simple upper-body dynamic stretching exercise to prepare your chest, upper back, and shoulder muscles to work out.

1
Stand tall, keeping your core tight and head facing forward. Relax your arms, shoulders and chest. You may want to loosely waggle and swing your
arms to release any tension you could be holding in those areas.

2
Maintaining a straight posture, swing one arm forwards in a circular motion. Stay relaxed, but control the movement, only bringing the arms up to
a point that is comfortable for your shoulders. Continue for around 10–12 repetitions or until the area feels warm and loose. Repeat with the other arm.

3
Repeat, but reverse the movement swinging each arm in a backward circle.

huggers

Warming up is an essential part of training

target area
shoulders, arms & upper back               

Huggers are great for preparing the chest, upper back, and shoulder muscles for exercise. They are easy and fun to perform and will help you to feel
energised and ready to start your workout.

1
Stand with your feet hip-width apart and raise your arms to chest level. Bend your elbows a little and squeeze your arms together until your
fingers are touching as if you were hugging a thick tree trunk! Feel the stretch across your upper back.

2
Bring your arms apart again and now press them back to transfer the stretch into your chest. Palms should be facing upwards at shoulder height.
Press your chest forward and shoulders back.

3
Slowly repeat the movement, pausing and holding the stretch for a couple of seconds at either extreme. Continue for at least 10 repetitions.

shoulder rolls

target area
shoulders & upper back               

A favourite with swimmers, shoulder rolls loosen and warm up the shoulder and upper back muscles. As well as being a good warm up move, this stretch can
be helpful any time your neck and shoulders feel tight.

1
Stand tall, feet hip-width apart and let your arms dangle loosely at your sides. Relax the shoulders and neck.

2
With your back straight, head facing forward, lift both of your shoulders up towards your ears and then slowly lower them in a forward circular
motion. Repeat this movement 10 times.

3
Return to the starting position and then perform the same movement, but this time rotating the shoulders backwards. Perform this movement 10
times.

 

TIPS

Breathe deeply and keep the shoulders and neck relaxed

 

All movements should be done in a slow and controlled manner

 

Keep your back straight and your chin up, the head and neck should not move

 

Really concentrate on feeling the stretch throughout each slow rotation