Walking is a cardiovascular activity enjoyed by many for the wonderful benefits it can bring to the body. Doctors recommend it to patients who have various health conditions, older women walk to keep their bones strong, and some people like to walk because they enjoy being outside. Regardless of your motives, turn your up a notch by walking with hand weights. When you walk with hand weights, you can work your lower body and tone your upper body at the same time.
Step 1
Swing your arms in a higher than you normally would. Bend your elbows 90 degrees, and as you walk, maintain that bend and lift your arms high in front of your body. Swing your elbows up in the air until your upper arms are parallel to the ground in the forward and backwards motions. Walk at a fast pace when doing this and visualize the arm swing involved with sprinting.
Step 2
Perform shoulder presses while you walk. Hold the weights at shoulder height with your palms facing forward. Lift them straight above your head to a point where they are an inch apart. Lower them back down and do 12 to 15 reps.
Step 3
Do forward and lateral raises with the weights. Lift your arms straight in front of your body until they are parallel to the ground. Lower them back down and then lift them up laterally until they are parallel. Alternate to the front and sides 12 to 15 times.
Step 4
Extend your arms straight above your head to target your triceps. Keep your upper arms tight against your ears and still. Bend your elbows and let the weights come straight down behind you. Push them back up and lower them back down for 12 to 15 reps.
Step 5
Perform biceps curls as you are walking. Curl your hands up towards your chest and twist your pinkies in. Lower your arms back down to your sides and perform 12 to 15 reps.
Step 6
Lift the weights every time your right foot is going forward and lower them when your left foot is going forward.
Tips and Warnings
- When you use hand weights, start off light and gradually work your way up.
- If you have heart disease or high blood pressure, you should not use hand weights.
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