{"id":40656,"date":"2015-05-19T01:33:46","date_gmt":"2015-05-18T17:33:46","guid":{"rendered":"https:\/\/flexhk.com\/2015\/05\/19\/arms-race-barre-exercises-for-strong-sexy-arms\/"},"modified":"2024-09-02T15:23:24","modified_gmt":"2024-09-02T07:23:24","slug":"arms-race-barre-exercises-for-strong-sexy-arms","status":"publish","type":"post","link":"https:\/\/like2say.com\/flexhk\/arms-race-barre-exercises-for-strong-sexy-arms\/","title":{"rendered":"Arms Race: Barre Exercises for Strong, Sexy Arms"},"content":{"rendered":"<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-13711\" title=\"IMG_5429vc (1)\" src=\"https:\/\/flexhk.com\/wp-content\/uploads\/2024\/03\/IMG_5429vc-1.jpeg\" alt=\"\" width=\"424\" height=\"640\" \/><\/p>\n<p>You&#8217;ll have the right to roll up your sleeves and bare chiseled ballerina arms with this 20-minute routine.<\/p>\n<p>Hot tip for spring training: You\u2019ll soon be coveting \u201cbarre\u201d arms. \u201cBallerinas have chiseled arms without unwanted bulk,\u201d says Andrea Rogers, the founder of the newly opened Xtend Barre studio in Brooklyn, USA. Rogers adds one-pound weights to dance-inspired movements for a little extra carving power. Try them, and \u2014 voila! \u2014 you\u2019ll be ready to roll up or rip off those sleeves. <a href=\"http:\/\/www.fitnessmagazine.com\/workout\/express\/20-minute\/barre-arm-exercises\/ \">View exercises <\/a><\/p>\n<p><strong>Swimming<\/strong><br \/>\n<em>Targets shoulders<\/em><\/p>\n<p>Stand with feet about shoulder-width apart, a dumbbell in each hand, arms out to sides with palms facing up and elbows slightly bent.<br \/>\nRotate left arm and shoulder forward so palm faces behind you, then reverse motion back to start.<br \/>\nDo 16 reps. Switch sides and repeat. Do 2 sets.<\/p>\n<p>MAKE IT HARDER: Add a set. Rotate both arms at the same time until palms face behind you, reverse motion back to start and repeat. Do 15 reps.<\/p>\n<p><strong>Liftoff<\/strong><br \/>\n<em>Targets triceps<\/em><\/p>\n<p>Stand with feet hip-width apart, a dumbbell in each hand. Bend knees slightly, hinge forward from hips and bring hands behind ears, palms facing forward and elbows pointing out to sides (as if doing sit-ups).<br \/>\nStraighten legs and rise on toes as you extend arms directly overhead, palms facing forward.<br \/>\nReturn to hinged position and repeat.<\/p>\n<p>Do 2 sets of 16 reps.<\/p>\n<p><strong>Waltzing<\/strong><br \/>\n<em>Targets shoulders and biceps<\/em><\/p>\n<p>Stand in pli\u00e9 position with heels touching, toes turned out and knees slightly bent; with a dumbbell in each hand, extend arms overhead to form a V, palms facing out to sides.<br \/>\nRotate left wrist inward, bending left elbow, and tap fingers to top of left shoulder. Reverse motion back to start.<\/p>\n<p>Do 16 reps. Switch sides and repeat. Do 2 sets.<\/p>\n<p>MAKE IT HARDER: Add a set. Rise up on toes and rotate arms in V position so palms face each other; rotate arms so that palms face outward again. Repeat. Do 8 to 16 reps.<\/p>\n<p><strong>Temperature<\/strong><br \/>\n<em>Targets shoulders, triceps, and biceps<\/em><\/p>\n<p>Holding a dumbbell in each hand, stand in pli\u00e9 position with heels touching, toes turned out and knees slightly bent; extend arms out to sides, palms facing forward.<br \/>\nBend left elbow to tap the back of left hand to forehead. Reverse motion back to start.<\/p>\n<p>Do 16 reps. Switch sides and repeat. Do 2 sets.<\/p>\n<p><strong>Biceps X<\/strong><br \/>\n<em>Targets shoulders and biceps<\/em><\/p>\n<p>Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand with arms out to sides; bend elbows so arms form a W, palms up.<br \/>\nSweep bent arms to cross each other (right arm over left arm) in an X in front of collarbone, palms facing behind you.<br \/>\nOpen arms to W position, repeat.<\/p>\n<p>Do 2 sets of 16 reps.<\/p>\n<p>MAKE IT HARDER: Add a set. After the last rep, keep arms crossed and pulse them up and down 1 inch. Do 16 reps.<\/p>\n<p><strong>Bent-Over Boxing<\/strong><br \/>\n<em>Targets shoulders, back, and triceps<\/em><\/p>\n<p>Stand with feet close, holding a dumbbell in each hand. Bend knees and hinge forward from hips, keeping back straight.<br \/>\nRaise right arm forward, palm facing down, and extend left arm behind you with palm facing up (arms should form a straight line with upper body). Pulse arms up and down 1 inch 3 times.<br \/>\nExtend arms out to sides, palms facing down. Then switch sides, left arm forward (palm down) and right arm behind you (palm up), and repeat pulses to complete 1 rep.<\/p>\n<p>Do 2 sets of 16 reps.<\/p>\n<p>See the original article by Jenna Autuori-Dedic on Fitness Magazine:<br \/>\n<a href=\"http:\/\/www.fitnessmagazine.com\/workout\/express\/20-minute\/barre-arm-exercises\/\">www.fitnessmagazine.com\/workout\/express\/20-minute\/barre-arm-exercises\/<\/a><\/p>\n<div>\n<p><strong>Get Addicted This May!<\/strong><br \/>\nTake our 30-day Xtend Barre Challenge. \u00a0Look Hot. \u00a0Feel Great.<br \/>\nIt\u2019s the ballet-inspired exercise class that has people around the world buzzing\u00a0with the results. \u00a0And you don\u2019t need dance experience!<br \/>\n<a href=\"https:\/\/flexhk.com\/promotions-events\/\"><strong>More Information<\/strong><\/a><\/p>\n<p><strong>Special Barre Classes in May!<\/strong><br \/>\nBuild a uniquely strong, firm, sculpted body with these ballet inspired classes<\/p>\n<table>\n<tbody>\n<tr>\n<td colspan=\"3\"><strong>Core Barre <\/strong><br \/>\n<em>with Heather Thomas Shalabi<\/em><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-family: Calibri;\">21st May<\/span><\/td>\n<td><span style=\"font-family: Calibri;\">|<\/span><\/td>\n<td><span style=\"font-family: Calibri;\">1:45pm \u2013 2:45pm<\/span><\/td>\n<td><span style=\"font-family: Calibri;\">|<\/span><\/td>\n<td><span style=\"font-family: Calibri;\">One Island South<\/span><\/td>\n<\/tr>\n<tr>\n<td colspan=\"3\"><em>with Cheng Fang Wu<\/em><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-family: Calibri;\">26th May<\/span><\/td>\n<td><span style=\"font-family: Calibri;\">|<\/span><\/td>\n<td><span style=\"font-family: Calibri;\">2:45pm\u00a0\u2013\u00a03:45pm<\/span><\/td>\n<td><span style=\"font-family: Calibri;\">|<\/span><\/td>\n<td><span style=\"font-family: Calibri;\">Central<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p><a href=\"https:\/\/flexhk.com\/schedule \"><strong>Book Here<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;ll have the right to roll up your sleeves and bare chiseled ballerina arms with this 20-minute routine. Hot tip for spring training: You\u2019ll soon be coveting \u201cbarre\u201d arms. \u201cBallerinas have chiseled arms without unwanted bulk,\u201d says Andrea Rogers, the founder of the newly opened Xtend Barre studio in Brooklyn, USA. Rogers adds one-pound weights [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":32993,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[15,21],"tags":[35],"class_list":["post-40656","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-fitness","tag-xtend-barre-2"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Arms Race: Barre Exercises for Strong, Sexy Arms - FLEX Studio Hong Kong<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Arms Race: Barre Exercises for Strong, Sexy Arms - FLEX Studio Hong Kong\" \/>\n<meta property=\"og:description\" content=\"You&#8217;ll have the right to roll up your sleeves and bare chiseled ballerina arms with this 20-minute routine. 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