Bigg Boss 18 fans cannot keep calm over the latest wildcard entries in the house. Kashish Kapoor and Digvijay Rathee, both former Splitsvilla contestants, are settling in, gradually revealing their personalities. Amid the evolving dynamics, Kapoor seems to have developed a soft spot for Avinash Mishra, known as the ‘angry young man’ of the season.
In a recent episode, Kashish was seen chatting with Shilpa Shirodkar, openly admiring Avinash's physique. She is seen saying, “His shoulders and arms are next level shredded. He was working out, and I couldn’t take my eyes off him.” Shilpa humorously suggested, “We can ask Digvijay and Avinash to do an abs workout topless,” to which Kashish playfully replied, “If I say it will look wrong, you say it.”
This light-hearted moment caught fans’ attention, sparking interest in Avinash's well-defined arms and shoulders. If you’re inspired to tone your upper body like Avinash, here are some effective exercises you can do too:
Biceps Curl
Your biceps are the large muscles in the upper arm, which help flex your elbows and rotate your forearm. Biceps curls can build muscle size in this muscle group and strengthen your upper arms and shoulders. Here's how to do this exercise:
Step 1: Keep your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended and palms facing forward.
Step 2: Tighten your core to maintain stability and prevent swaying as you lift.
Step 3: Slowly bend your elbows to lift the weights toward your shoulders, keeping your upper arms stable.
Step 4: Once the weights reach shoulder level, squeeze your biceps for a second.
Step 5: Slowly lower the weights back to the starting position, maintaining tension in your arms.
View this post on Instagram
Dumbbell Shoulder Press
If you are working to tone your shoulders, dumbbell shoulder press is just the exercise for you. It is a strength training workout that helps stabilise shoulder muscles and reduce the risk of injury. Here's how you can do dumbbell shoulder press:
Step 1: Stand with a dumbbell in each hand, holding them at shoulder height with palms facing forward and elbows bent.
Step 2: Engage your core and keep your back straight.
Step 3: Breath out as you push the dumbbells overhead until your arms are fully extended.
Step 4: Briefly hold the dumbbells above your head with shoulders engaged.
Step 5: Breathe in as you slowly bring the dumbbells back down to shoulder height, maintaining control.
Arnold Press
The Arnold press is a variation of the shoulder press that works to build your upper body. It improves shoulder mobility and flexibility and helps in improving posture too. For those who don't know how to do this exercise, here's a step-by-step guide:
Step 1: Hold a dumbbell in each hand at shoulder level with palms facing your chest and elbows bent.
Step 2: With your core engaged and back straight, press the dumbbells overhead.
Step 3: Next, rotate your palms outward so they face forward by the time your arms are fully extended.
Step 4: Hold the weights above your head with arms extended but not locked.
Step 5: Slowly lower the weights back to shoulder height, rotating your palms back toward your chest.
Dumbbell Lateral Raise
Dumbbell lateral raises can help you get stronger shoulders and arms over time. It may seem difficult, but with practice, it can provide you with various benefits. Here's how you can perform the exercise:
Step 1: Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
Step 2: Keep a slight bend in your knees and engage the core.
Step 3: With a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor, forming a "T" shape.
Step 4: Hold the weights, keeping your shoulders engaged.
Step 5: Slowly lower the dumbbells back to your sides, maintaining control and tension.
Tricep Dips
Tricep dips are a bodyweight exercise that can help build strength and muscle in your arms, shoulders, and chest. They can also help you burn calories and improve your body composition. Here's how you can perform tricep dips:
Step 1: Sit on the edge of a bench or chair, placing your hands shoulder-width apart, fingers pointing forward.
Step 2: Move your hips off the bench, keeping your legs extended straight (90 degrees angle) for more intensity.
Step 3: Bend your elbows to lower your body until your upper arms are parallel to the floor.
Step 4: Push through your palms to straighten your arms, lifting your body back to the starting position.
Step 5: Lower again with control, maintaining tension in your triceps.
Conclusion
When it comes to workout, focusing just on your core, glutes, and legs is not enough. Your arms and shoulders also need work to give you an overall toned physique. With the above-listed exercises, you can not only build your upper body but also strengthen your shoulders and arms. Remember, consistency is key.
Image credit: Instagram/@kashishkapoor302 (L), @avinash_world (R)