Basketball is a game that can be played with little equipment, both indoors and out. It is a great way to work out, because most of the time you will break a sweat and not even notice until the end of the game. It builds endurance, stamina and muscles. And thanks to a woman named Senda Bereson Abbott, who started playing basketball back in 1892, it is played by both men and women. Strengthen your arms, and improve your game.
Talk to your doctor before starting a new exercise routine.
Basketball
Towel
Resistance band
Medicine ball
Dumbbell
Step 1
Lie on the ground on your back with a basketball in your hands. Focus on one spot on the ceiling and throw the basketball at that spot. Catch the ball as it falls back to the ground. Repeat 20 times or until your arms are tired. This exercise works the arms.
Step 2
Attach a resistance band to the door knob of a closed, locked door. Choose a door knob that is the about same level as your waist. Place a rolled-up towel under the arm pit of your right arm. Stand with your left side next to the door. Hold onto the resistance band with your right hand. Slowly pull the resistance band outward as far as you can, keeping your upper arm glued to your side so the towel doesn't fall. Return to the starting position. Repeat 20 times. Do the same exercise with your left arm. This exercise strengthens the shoulders.
Step 3
Stand with one foot forward. Hold a medicine ball with both hands at chest level. Extend your arms forward as far as you can. Return to the starting position. Lift the medicine ball upward and a little to the front. Return to the starting position. Repeat 20 times. This exercise tones the shoulders and arms.
Step 4
Place a dumbbell in your right hand with your palm toward the ceiling. Bend your wrist upward. Return to the starting position. Do this exercise 20 times. Repeat with your other arm. This works the inner forearm.
Step 5
Place a dumbbell in your right hand with your palm facing the floor. Bend your wrist downward. Return to the starting position. Repeat 20 times. Do the exercise again with your other arm. This focuses on the outer or back forearm.
Warnings
Things You'll Need
References
Warnings
- Talk to your doctor before starting a new exercise routine.
Writer Bio
Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.