The Perfect Warm-Up Exercise For Your Upper Body
Arm cross is known as a cardio booster exercise whose main motive is to improve body flexibility. This workout primarily targets the rotator cuff muscles, thus promoting flexibility in the upper body. It also works out your shoulder muscles, hamstrings, core, glutes, and quads. It is effortless to perform and does not require the use of equipment. This exercise is considered a warm up exercise that allows your triceps and back shoulders to work. The arm cross exercise prepares your muscles and joints for an intense workout and warms them up. They are considered a great stretching exercise that uses the muscles of the upper body.
Below is the perfect guide on the best way to do arm crosses.
How To Do Arm Cross Exercises Efficiently:
Below is the perfect guide for the arm-cross exercise, which consists of instructions, some things to keep in mind, and intensified variations of this exercise:
Directions:
1. First stand with your feet shoulder-width apart, your knees slightly bent and your arms outstretched to your side. This is your starting position.
2. Then cross your arms forward and immediately bring them back as far as you can.
Repeat this movement until one set is complete.
Things to be aware of:
1. Always remember to keep your back straight and your abs tight.
2. You should cross your arms in a steady and flowing motion.
3. Inhale slowly, always looking ahead during this exercise.
Variations:
Once you've mastered the art of performing arm-cross exercises without disabilities, there are some of the intensified variations you can try out below:
1. Side lunge with arms crossed
The side lunge with the arms targets the hamstrings, glutes, shoulders, quadriceps, and the inner thighs. This exercise stretches your arms, chest, shoulders, and upper back muscles. It is responsible for improving your body balance, increasing flexibility, and increasing your cardio performance.
Directions:
1. First stand upright with your arms stretched out horizontally to your sides and your feet shoulder width apart. This is your starting position.
2. The next step is to move your right leg to the side, bend your right knee and at the same time push your buttocks backwards. All of these movements should be performed while crossing your arms in front at the same time.
3. Then return to the starting position.
Repeat with your left leg.
Things to keep in the Understanding:
1. Always remember to keep your abs tight and your back upright throughout the exercise.
2. Continue facing forward and slowly inhale as you step to your side and cross your arms.
3. Exhale as you return to the starting position.
2. Crunches with arms crossed
This variant of the spider exercise does not require any special equipment and is therefore barrier-free. It mainly targets your obliques and hip muscles and is responsible for providing strength.
Direction:
1. First lie flat on your back and cross both arms over your chest. Then bend your knees while touching your feet on the floor. This is your starting position.
2. Now, while supporting your core, lift your shoulders and upper back off the floor.
3. Pause for a second, then return to the starting position.
Frequently asked Questions:
1. How many crosses of arms should I do?
It would help if you made spiders the way you want. If you want to do this exercise as an upper body warm-up workout, you can do it for at least 30 seconds.
2. Are cross arms safe?
Crossing your arms is of course very safe to perform and can be performed as a warm-up exercise for the upper body.
3. Which muscles do arm crosses work?
Arm cross exercises primarily work your glutes, hamstrings, shoulder muscles, core, and quads.
Conclusion:
Arm cross is an effective exercise that trains various upper body muscles. It helps in increasing body flexibility and increasing your cardio performance. In addition, it doubles as a great warm-up exercise to do before a mild upper body workout.
Clean and press the seated dumbbell for stability, strength and a strong back.
