1Zottman Curl
The Zottman curl targets the forearm muscles, which are important for grip strength and lifting power. Start by standing with both feet apart, both arms at the sides, elbows close to the body, and palms facing out. Hold a dumbbell in each hand and curl them to the shoulders. Stop and flip both hands to the overhand grip, and gradually lower both dumbbells to the initial position. Repeat with the underhand grip. Do 2 to 3 sets of 10 reps. Try to do more reps instead of using heavier dumbbells. [1]
Kickboxing Punches
Kickboxing punches is a cardio exercise that may target core muscles, improve upper body strength, and boost heart health. Start with a standing position and both arms at the sides. Keep both knees slightly bent and put both arms in front of the body. Bend the elbows and keep both hands in a fist, below the jawline. Next, engage core muscles, tighten the biceps and fists, and extend the left arm in a punching movement. After the extension, stop and tighten the triceps. Pull back the arm to the body while engaging the biceps and punch on the other side. Punch 15 times with the left hand before switching to the right arm. Try 2 to 3 sets. [2]
