Upper body workout. Basic Upper Body and Core Exercises Upper Body Exercises

Please note that some exercises will require additional items. You may need a stable, wide chair or a water canister that is comfortable to hold in your hand.

However, most exercises do not require additional items. If something is needed, it is not special sports equipment, but household items that can be found in every home.

Four basic rules

When training, remember four important rules.

1. Remember to breathe

It seems obvious, but you may forget to breathe while doing the exercises. Most of the time, you exhale on effort and inhale during the easier part of the exercise. For example, when doing push-ups, you inhale as you lower yourself, and exhale as you push yourself up.

This method of breathing is the most common, although it is not suitable in 100% of cases.

2. Do the right exercises

If you forget about the technique, you will not achieve the desired results and may get injured. Make sure you are doing the exercises correctly before starting your workout. To get started, ask friends and relatives (ideally, a fitness trainer) to watch you from the side - they will tell you what you are doing wrong.

3. Take your time

With the exception of cardio, most exercises are best done slowly. This does not mean that you need to take long pauses between each push-up or squat, just do not try to complete them as quickly as possible. Slow exercises will positively affect muscle growth and make you stronger.

4. Give your best

If you can’t complete any more repetitions, then the training was a success. Of course, you should not drive yourself into injury, but as long as you follow the correct technique and keep yourself in shape, this will not happen. Don't worry about the number of reps, just focus on getting the most out of each exercise.

More pushups won't make you stronger. The bottom line is to work at the maximum with the level of energy that you have now.

cardio training

Cardio exercises have a positive effect on the functioning of the cardiovascular and other body systems, speed up metabolism and strengthen muscles.

Even though cardio is good for the whole body, many people avoid working out because they don't like to run. But there are different cardio exercises, performing which you will not have to suffer. They will take no more than 20-30 minutes 2-3 times a week.

Interval training

Some people don't like running because it takes a lot of effort. This is true if you are an endurance run. A great alternative is interval training, where you put in more effort in a shorter amount of time.

There are many options for interval running training, both outdoors and outdoors. Here is one of them:

• Easy running for 2-5 minutes.
• Run at high speed - a minute, then another minute - at low speed. Repeat 5-10 times (depending on your preparation).
• Light running as a hitch - 5 minutes.

You don't need to maintain a high pace for a long time, so immediately after one minute at maximum speed, switch to a slow recovery run. Instead of jogging for 30-60 minutes, you should endure only short bursts of high-intensity cardio. Some people like these runs better.

You can set different duration and sequence of periods of maximum intensity. Some interval workouts have a pyramid structure: you start low, max out in the middle, and taper off toward the end. There are other options, for example, a technique by which segments with different intensities are not determined in advance, but are selected during the training process.

For some people, interval training may seem like a real hell, but if you have never been able to sustain a long distance, intervals will be an alternative to long endurance runs.

Climbing stairs

This is a simple exercise that is especially effective when stepping over a step.

How do you need to climb stairs to make it an exercise? Just follow these tips:

1. Go up and down the stairs as many times as you can. If possible, skip steps. Stop when you are so tired that you cannot continue. When you get to this state, you will most likely be in the middle of the ascent. If you reach the end of the stairs, you will surely have the strength to start a new climb.
2. Take the total number of climbs to the end of the stairs and divide by half. If you climbed the stairs 20 times, your number will be 10.
3. The next time you climb the stairs, run up and down 10 times (or half your maximum).
4. Rest 60-90 seconds, then climb the stairs again at least 10 times (or half of your maximum)
5. Another 60-90 seconds of rest, then again 10 lifts (or half of your maximum). If you can do more, please. Your goal is to race yourself up the stairs until you're so tired that you can't keep going.
6. Gradually increase the number of lifts in one set. Constantly force yourself to work hard.

If you don't feel like exercising outside or in public places, just make climbing stairs a regular part of your life.

Upper body workout

Exercises to develop the muscles of the shoulders, arms and chest are the simplest and most effective, because you see results quickly. However, in order to progress quickly, you need to take the time to master the correct technique, otherwise you will be wasting your energy.

Another important point: determine how many times to perform each exercise. There is a method to help find this out. Let's look at the example of push-ups:

• Do as many push-ups without rest as you can. Stop when you can't physically do any more push-ups.
• Take the total number of push-ups you can do and divide by two. If you can do 30 pushups, your reps are 15.
• Next time, do three sets of 15 reps with 60-90 seconds rest in between. If you feel like you can do more push-ups on your last set, keep going.
• Over time, increase the number of repetitions in each approach. If you notice that the exercise has become too easy for you, just add 2-5 repetitions to each set.

Push ups

Push-ups are effective exercises that work several muscle groups, including pecs, deltoids, and triceps.

It may seem like a simple exercise, so you don't have to worry about technique. But many allow when doing push-ups.

• Take an emphasis lying down, put your hands shoulder-width apart or slightly wider, palms are under your shoulders.
• As you inhale, bend your elbows and lower your body closer to the ground. At the same time, tighten your abs and try to keep your body straight. Do not raise your shoulders, do not pull your head in.
• Exhale as you straighten your arms, lifting your body off the ground.
• Lift your body weight with your hands, do not try to engage your buttocks or lower body.
• To maintain correct body position, imagine a straight line running from your head to your ankles.

You can try the 100 pushups workout plan, which will help you pump muscles faster and become stronger. If you are not yet ready for such ambitious goals, use the method described earlier and find out how many push-ups you need to do in one set.

And for those who already know how to do push-ups and want to diversify their workouts, they will come in handy with or without additional equipment.

Reverse push-ups

This is a great upper body exercise that can be done with a chair or bench. The exercise increases the strength of the same muscles as regular push-ups, but loads the rhomboid muscles of the back a little more.

Correct exercise technique:

• Stand with your back to a chair or bench. Make sure the chair is stable and will support your body weight.
• Bend your legs and place your hands on the seat of the chair, fingers pointing towards your body.
• Slowly extend your legs forward so that most of your body weight is transferred to your arms.
• Inhale and slowly bend your elbows. Lower your body until your shoulders are parallel to the floor.
• Hold for a second, then exhale as you straighten your arms.

If you want to diversify your workouts, you can start doing the 150 Reverse Pushups program.

Biceps exercise

It is impossible to build biceps without lifting free weights, because your body weight is not enough to get sculpted arms.

If it is important for you to pump up your biceps and you want to do it at home, it is best to buy dumbbells and do exercises with them. The right weight for dumbbells depends on your size and muscle mass. It is better to start with lighter ones and gradually increase the load.

If you don’t want to buy anything and agree to use only what is at home, any heavy object that is comfortable to hold can be a good substitute. One option is a backpack, if you can evenly distribute the weight in it, without shifting down. Another option is a large canister with a handle filled with liquid.

When you find a projectile, you can begin exercises for the biceps. If you have two objects of the same weight or dumbbells, you can do the exercises with both hands at the same time. If not, in order.

Correct exercise technique:

• Take the weight in your hands and freely lower them along the body, palms facing forward or towards each other, elbows slightly bent.
• As you exhale, slowly raise the dumbbells up to your shoulder. Lock your elbows at one point, do not raise the dumbbells above your shoulder and do not press them to your chest.
• Lower the dumbbells with an inhale. Do not straighten your elbows to the end - at the extreme point they should be slightly bent.
• The movement must be slow. If you do it in jerks, you can get injured.

A video with a detailed analysis of the exercise technique, different options for performing and basic mistakes will help in training.

Try starting with three sets of 12 reps. The last approach can be increased if there is strength left. If you can't do 12 reps, then you've lifted too much weight.

Don't get frustrated if you have to start with light weights or fail to finish three sets. Over time, you will find that you can add weight every 2-3 weeks.

Core workout

The core muscles are a complex of muscles responsible for stabilizing the spine, pelvis and hips. This group includes not only the abdominal muscles, but also the muscles of the back, hips, buttocks and other muscles.

For training the muscles of the core, different options for twisting on the press are suitable. While the standard crunch is a good exercise, variations will help you work more muscles.

Several variations of crunches require nothing more than your body (and maybe a mat or towel for comfort). Let's take a look at some of them.

Slow twists

Slow crunches are similar to regular ab exercises, but with a few differences. Firstly, they are performed much more slowly, which allows you to better work out the muscles of the press. Secondly, more attention is paid to breathing - it is important to correctly alternate inhalations and exhalations during execution.

Correct exercise technique:

• Lie on your back, stretch your arms along the body.
• Raise your hands in front of you with an inhale.
• With an exhalation, slowly raise the body. The back should come off the floor vertebra by vertebra, gradually twisting forward.
• When you have reached a sitting position, continue moving the body forward, towards the legs. At the same time, do not lower your arms, stretch forward, not down, do not straighten your back - it remains rounded. Breathe in.
• With an exhalation, start moving back. The back sinks to the floor as slowly as it came up.
• Lower your arms along the body.

Twisting down

This exercise perfectly complements the usual twisting on the press.

Correct exercise technique:

• Lie on the floor, bend your legs at an angle of 45 degrees, feet are on the floor.
• To return to the starting position, place your hands on your hips and lift your torso, keeping yourself in a sitting position.
• You can keep your hands on your hips throughout the exercise, but if you want to work your abs better, stretch them out in front of you.
• In the starting position, inhale, then slowly lower your back towards the floor as you exhale.
• Lower yourself until your shoulder blades touch the surface. Do not lower your back too low - the body must remain on weight all the time.
• Inhale, and then as you exhale, return to the starting position. At the extreme point, the back is slightly rounded.

You can try a different number of approaches, but you should not do more than 15 repetitions at a time.

A hundred

This is a difficult exercise, so it's okay if you fail to complete it the first time.

Correct exercise technique:

• Lie on your back, bend your knees at a 45-degree angle, and place your feet flat on the floor. The hands are on the floor, palms down. The back does not press against the floor, but does not arch.
• Lower your chin slightly and begin to lift yourself up, tensing your abs. When you have reached the desired position, raise your arms off the floor and stretch forward on either side of the body.
• In some variations of the exercise, the legs are raised so that the shins are held parallel to the floor, and the angle at the knee is 90 degrees. If this is too difficult for you, you can do the exercise without lifting your legs.
• Keeping your arms extended, begin to quickly move them up and down with a small amplitude. Up and down movement counts as one time.
• Inhale and exhale alternate every five times. For example, you inhale on the first repetition, then on the tenth, then the twentieth, and exhale on the fifteenth, twenty-fifth, and so on.
• Do the exercise 100 times. If you can't do 100 reps right away, rest on the fiftieth and then continue.

Main bar

This is a simple exercise that engages all the muscles in your core. It may take practice to learn how to perform the plank, but once you find the correct position, all that remains is to hold it.

Correct exercise technique:

• Lie on your stomach, elbows close to your body, palms on the floor.
• Brace your abs and slowly lift your torso off the floor, engaging your abs, glutes, and legs.
• Avoid arching your lower back or high hips, and don't strain your neck.
• Continue breathing while holding your body in a plank position for 15 seconds.
• The goal for beginners is three sets of 6-12 reps.

Other Core Exercises

Once you've mastered these exercises, you'll likely want to add variety to your workouts. Here's more, to work out the press, back and buttocks and which will help runners develop core muscles.

Lower Body Workout

After cardio, upper body and core exercises, it may seem superfluous to work with the lower body as well. After all, the muscles of the legs and buttocks were already tensed during other exercises. However, exercises aimed at working out the legs and buttocks allow you to pump all the muscles of the lower body, including those that are not loaded sufficiently during cardio loads.

Squats

Squats are a simple exercise that helps to pump legs, buttocks, hips and strengthen bones. If squats, they engage most of the muscles in the lower body.

Correct exercise technique:

• Stand straight, feet shoulder-width apart or slightly wider.
• To do the straight back exercise, find an object at eye level and focus on it as you squat.
• Inhale as you bend your knees and lower yourself until your thighs are parallel to the floor.
• While squatting, tighten your abs, stretch your arms in front of you.
• The knees are turned outward - they should not turn inward either during the squat or at the moment of exit from it.
• Exhale as you return to the starting position and repeat.

To start, try doing three sets of 20 reps. In the last approach, you can increase the number of times. Gradually increase the number of squats. You won't make progress if you don't force yourself to continually improve.

Walking up the hill

Like climbing stairs, stepping up pumps the lower body. The key point is that the exercise must be performed with a hill just below the level of your knee.

If the knee rises above the hip while walking, the surface is too high, you need to find something lower.

In the gym, you can use a regular barbell bench, at home, a wide chair is suitable for exercise, and on the street, benches in the park. Make sure the furniture you choose can support your weight.

Correct exercise technique:

• Work with the legs in turn - first approach on one leg, then on the other. Start with the left foot.
• Place your foot on the bench, using the strength of that leg, rather than pushing with the supporting leg, lift yourself up and substitute your right foot.
• Get off the bench and repeat the exercise.
• When lifting, watch the knee of the working leg - in no case should it be wrapped inward, this is fraught with injuries and falls. Turn the knee outward, watch this, especially at the moment of effort, when you transfer the weight of the body to the working leg and lift yourself to a hill.
• To begin, repeat the exercise 10-12 times for each leg, rest 60-90 seconds and repeat. Do three sets in total.

When the exercise becomes too easy, it is not necessary to increase the number of repetitions. Instead, you can increase the weight by picking it up or hanging it from your feet. In the latter case, you will have to buy goods.

If you decide to take the weight in your hands, dumbbells or canisters of liquid will do. Just make sure that the weight in both hands is the same, otherwise it can throw you off balance and lead to a fall and injury.

Walk slowly, avoid sudden movements. You can easily get injured doing a snatch exercise or turning your knee in instead of out.

Overall workout

Here is a sample workout plan described above:

1. Cardio loads are separate from strength training. 20-30 minutes of interval running or climbing stairs 2-3 times a week will be enough. Before a cardio load, it is advisable to do a simple joint warm-up and dynamic stretching, after a thorough static stretching.

2. Power training:

• Joint workout.
• Cardio exercises at an easy pace - 5 minutes.
• Three sets of 15 push-ups.
• Three sets of 15 push-ups.
• Three sets of 10 slow crunches.
• Three sets of 10 twists down.
• "A hundred". You can rest after 50 times.
• 6-12 plank reps for 15 seconds.
• Three sets of 12 squats.
• Three sets of 10-12 steps on a hill for each leg.
• Stretching.

Try this workout and share your impressions in the comments.

This exercise is a "classic" in the training of the back muscles. Most often it is referred to as basic exercises. Upper pull...

show exercise technique

1. set the weight in the simulator at which you can perform the exercise without distorting the technique
2. sit on the seat and fix your feet under the support roller (its height can be adjusted
3. grab the handle with a straight grip, placing your hands slightly wider than your shoulders
4. while exhaling, slowly pull the handle to the middle of the chest, while the shoulders should be lowered, the elbows pointing down and the natural deflection in the lumbar region should be maintained
5. during the movement, it is necessary to slightly bend the chest forward, and at the end to bring the shoulder blades together
6. release the handle slowly and in a controlled manner, controlling its movement
7. make sure that the gaze is directed forward, and the movements are performed slowly and without jerks
8. repeat the required number of times

Exercise #2

Unlike the barbell press, the dumbbell press allows you to perform a greater range of motion, which involves not only more...

show exercise technique

1. sit on a bench without leaning on your back, pick up dumbbells and only after that lie on your back
2. bend your arms to a right angle at the elbow
3. Spread your arms out to the sides so that your elbows are in line with your shoulders and your palms are facing forward (away from your face)
4. as you exhale, push your arms up
5. at the top, bring your hands together above your head
6. hold for a couple of seconds at the top
7. lower your hands along the same path a little below shoulder level and immediately start doing the exercise again
8. repeat the incline dumbbell press as many times as needed

Exercise #3

One-arm dumbbell row is one of the “classic” isolation exercises that focuses on the latissimus dorsi...

show exercise technique

1. select the required weight of the dumbbell and place it near the bench
2. rest on the bench with your right hand and right foot as shown in the video
3. the left leg is almost straight and stands to the left of the bench
4. the body should be parallel to the floor, and a natural deflection should be maintained in the lower back
5. take a dumbbell in your left hand and as you exhale, begin to pull up and back a little (so that the elbow is directed towards the belt)
6. try to keep your hand as close to the body as possible
7. raise your arm as high as possible, but so that the opposite shoulder remains motionless
8. ideally, at the end point of the movement, the elbow should be slightly above shoulder level
9. lower your hand along the path down and forward a little, feeling a stretch in your back, and repeat the exercise again as many times as necessary
10. at the bottom of the movement, the elbow should remain slightly bent
11. for the right hand, the exercise is performed similarly and involves changing the supporting leg
12. repeat the dumbbell row to the belt as many times as necessary

Exercise number 4

Alternating dumbbell bench press while standing allows you to strengthen the front and middle deltas. Performing a bench press with one hand connects the muscles of the stabilizers ...

show exercise technique

1. take the dumbbells and stand up straight with your knees slightly bent
2. raise your arms so that the elbows are at shoulder level, the palms are facing forward, and the angle at the elbow is straight
3. as you exhale, raise your right hand above you so that the dumbbell is above your head
4. at the top, do not fully extend the elbow
5. slowly lower your right arm down along the same path so that the elbow is slightly below shoulder level
6. immediately do the exercise with your left hand in the same way
7. repeat alternate dumbbell shoulder press as many times as needed

Exercise number 5

The dumbbell incline raise allows you to form a more rounded shape of the upper region of the pectoral muscles. Also it...

show exercise technique

1. set the angle of the bench back to 35-45 degrees in relation to the floor
2. lift the lower part of the bench (it is usually adjustable) up too - so you will not “slip”
3. sit on a bench, pick up dumbbells and only after that lie down and fix your position, resting your feet on the floor
4. raise your arms up above your chest so that your palms are facing each other and bend your elbows slightly
5. from this position, spread your arms down in an arcuate path so low that you can feel the stretch of the pectoral muscles well
6. as you exhale, bring your hands along the same trajectory
7. it is very important that the angle at the elbow remains unchanged
8. do the required number of times

Exercise number 6

In my opinion, the extension on the upper block is one of the most effective exercises for triceps, allowing you to qualitatively ...

show exercise technique

1. face the machine and grasp the rope handle so that the palms are facing each other
2. bend your legs slightly, move your pelvis back and tilt your body forward
3. press your elbows to the body and make sure that they are motionless
4. while exhaling, extend the arms until the triceps are fully contracted and, in the lower position, slightly spread the hands on the hips
5. then put your hands up again
6. the natural arch should be maintained in the lower back, and the shoulders should be straightened back
7. perform the exercise only due to the strength of the triceps and do not allow strong swinging of the body
8. repeat the extension of the arms on the upper block the required number of times

In continuation of the topic, I will list, in my opinion, the most useful types of exercises for the "upper body" and exercises for working out the "core muscles".
ATTENTION - not all of the listed exercises are available for beginners (AND people with certain physical limitations). For beginners in the gym, at first, you should do simpler versions of these exercises!

But since there are actually ten times more good exercises than good simulators, I will simply list the most famous of the most effective.

It is important to remember to remember about the health of the shoulder and elbow joints.

To reduce the risk of injuries to the shoulder and elbow joints, you need to remember about the balance of loads:

Physical activity shortens the muscles. Loading one of the muscle groups that perform a specific function, for example, moving the shoulder girdle forward - pectoralis major and minor, performing the bench press beloved by many, there is a danger of displacing the shoulder joint from a healthy position over time and even disturbing the posture of the thoracic spine, causing hypertrophied kyphosis. By the way, train the lats like &; antagonists&; thoracic (which is even anatomically incorrect) will not solve this problem, because the lats in a number of movements serve as synergists with the thoracic and also rotate the humerus inward. That is why it is important to remember about such exercises on the upper body of the body above the head.

This usually translates into over-extension in bench presses and horizontal presses in general, and exercises that turn the humerus inward, and a lack of pulls, and exercises that turn the humerus outward.

For a balanced load, you need to perform approximately the same volume:
- Vertical push (from yourself up, for example, bench press / dumbbell standing / sitting)
- Vertical pull (down to yourself, for example, pull-ups / pull-ups of the upper simulator to the chest with narrow / direct / reverse grips)
- Horizontal push (bench press on a straight / inclined bench barbell / dumbbell, push-ups from the floor / uneven bars)
- Horizontal pull (Row of the block sitting to the belt, pull of the bar / dumbbell in an inclination to the belt)

UPPER BODY

BREAST

HORIZONTAL PRESSES:
BENCH PRESS ON THE HORIZONTAL BENCH

Starting position - position yourself so that the bar does not touch the barbell rack, the forearms should be approximately perpendicular to the floor (not an axiom - it depends on the width of the grip).
Focusing on the marks on the neck, grasp it symmetrically.
Bring your shoulder blades together.
Squeeze the bar firmly, and pull it slightly in different directions. Feet should be firmly planted on the floor.
Having removed the bar from the racks, you should not immediately begin to lower it, first fix it above the chest, with the shoulder blades brought together strongly. Lower the bar to approximately the bottom of the pectoral muscles, until the bar touches the body, and then squeeze it in a straight line up with a powerful force.
When the bar is on your chest, your forearms should be vertical when viewed from both the side and the front.

PUSH-UPS
Unfortunately, it has a limitation for people with problems with shoulder joints.
Take a full breath, push your chest forward, and then lower yourself down slowly, without pausing at the bottom, push yourself up with a powerful movement.
The legs should be kept still.

BACK

VERTICAL ROD:
PULL-UPS AND ROW OF THE UPPER BLOCK TO THE CHEST

Squeeze your shoulder blades together before starting the movement. Pull yourself up to approximately the level of the collarbones, pausing at the top point, smoothly return to the starting position. At the top, the back should be flat, in no case should you slouch while doing pull-ups.
When training the latissimus dorsi, and other muscles of the upper back, it is very important to work in both vertical and horizontal thrust vectors.
Examples of vertical traction are pull-ups - Before starting the movement, bring the shoulder blades together. At the top point, the back should be flat, in no case should you slouch while doing pull-ups.

HORIZONTAL DRIVES:
ONE-HAND TILT DUMBELL ROW

During the exercise, the torso should be parallel to the floor, the back should be straight. Chest forward, perfect posture. in the starting position, the arm is straightened, inhale, take your shoulders back and, bringing the shoulder blade, lift the dumbbell up to the belt. Hold at the top for a couple of seconds, and then slowly lower the dumbbell to its original position.

ROW TO THE BELT ON THE SIMULATOR

SHOULDERS

VERTICAL PRESSES:
OVERHEAD PRESS
Tighten the muscles of the legs, abdomen, lower back, latissimus dorsi, inhale and squeeze the dumbbells up. Both hands, during the entire movement, should work symmetrically in relation to each other. It is strictly forbidden to bend your back and lean back.
After a short pause at the top, lower the dumbbells to the starting position.

STANDING DUMBELL RESTRACTION

Also remember about specific exercises for the development of precisely the "rotators" of the shoulder. For example, about such as L-dilutions, which have an extremely beneficial effect on the health of the shoulder joints.

MUSCLES OF THE ARM

The health of the elbows is also directly related to the balance of loads - as a rule, the elbows begin to hurt due to an exorbitant imbalance in favor of bench presses. And lying down a lot, for some reason this is an "unspoken tradition" in gyms. Triceps are involved in numerous pressing movements - bench press, standing press, incline bench presses, dips on the uneven bars, etc. get a pretty decent load, and often "finishing off" them with large volumes of isolating exercises is not only not productive, but often harmful to elbow joints

TRICEPS
EXTENSION DOWN TO TRICEPS ON THE UPPER BLOCK

ARM BICEPS
LIFT DUMBELLES FOR BICEPS

MUSCLES OF THE MIDDLE BODY

Oblique muscles of the abdomen transverse m. of the abdomen straight m. of the abdomen small and medium gluteal m.

"any complex movement begins with a contraction of the muscles of the core. Only after they are included in the work, the force is transmitted through the arms and legs to the barbell or dumbbells or is invested in the blow. "Weak center" sends "weak commands", therefore, if to increase results in strength exercises or to increase the impact, it is necessary to train the muscles of the core. ©

“Core training is all about strengthening a whole complex of stabilizer muscles that make micro-movements during exercise, where you need to constantly maneuver and maintain balance.
It is very important to observe the technique of performing exercises, this will help to avoid injuries and constantly progress.

HYPEREXTENSION

ABDOMINAL MUSCLES

For many of us, the start of the holiday season means an increase in workload. But we want you to stay in good health, no matter what your business schedule is. Fitness classes do not have to be difficult and tiring, and to see their results, it is not at all necessary to visit the gym. Even a 15-minute vigorous warm-up can give you the energy boost you need to get the job done for the rest of the day. Today we will talk about five exercises that do not require special sports equipment and equipment. You can perform them anywhere. These exercises engage the upper body, make the cardiovascular system work faster and are the perfect tonic complex.

We like upper body training because it doesn't require sports equipment and spacious areas. It can be done during your lunch break, in your dorm room, at home, or in a hotel room.

After three workouts according to the scheme described below, you will notice impressive results!

1. Jab, jab and cross

has a tonic effect on the hands, body and helps to increase the heart rate.

Get into a boxer's stance with your left foot in front of your right; feet shoulder width apart. Raise both hands to chin height without clenching your fists too tightly. Throw a jab with your left hand while moving your left foot forward. Shift your weight to your right foot and then follow up with another kick with your left hand. Next, perform a cross kick (cross) with your right hand, turning your back foot forward for more power. Do 15 reps on each side.

2. Forward bends: a shaping effect on the arms, back and body

Stand with your feet hip-width apart and move your body into a semi-squat position. Lean forward, bending at the hips and keeping your back straight, engaging your torso. Stretch your arms straight towards the ground, then lift them over your ears. Lower your arms down, then lift them straight out to the sides and down again. This is one approach. In total, you need to do 15 such approaches.

3. Triceps push-up: tones the triceps, chest and abs

Start in a prone push-up position with your hands directly under your shoulders and your knees on the ground. Make sure the body is in a straight line from head to knees and the weight is on the torso. Keeping your elbows close to your sides, press your chest into the ground and then push back. 15 repetitions should be performed.

4. Shoulder touches from a prone position: shapes the shoulders and the whole body

Take a lying position so that your shoulders are above your wrists. Raise your right hand so that your right hand touches your left shoulder. Then return your hand to its original position. Repeat for the other hand. Perform 15 repetitions, alternating arms.

5. Jumping in an emphasis lying

has a tonic effect on the whole body and shoulders, improves heart rate.

Get into a lying position so that your shoulders are over your wrists, your feet together, and your body is in a straight line from head to toe.
Push off the ground with your feet and in such a jump, spread your legs to the width of the mat. Then push off with your feet again, and return them to their original position (towards the center). Perform 15 repetitions.

Want to learn other spectacular exercises that you can do anywhere? Download the Studio Tone It Up app and discover hundreds of no-equipment exercises that will help boost your metabolism and build beautiful muscles from head to toe.

Many ladies are concerned about excess weight, and you want to have an ideal figure at any time. With age, the upper torso in women can increase significantly, so the question of how to lose weight in the upper body comes to the fore for them. Learn how to get rid of excess weight using types of strength training such as: fitness, massage, water aerobics, yoga, swimming and other methods.

Why is the upper body getting fat?

Pay attention to the individual characteristics of the body. The main factors in the appearance of excess weight in the upper body are the following common causes:

1. hereditary features. If your parents had a tendency to be overweight, then it is likely that you will inherit it too.
2. Hormones. Problems in the hormonal system of the body require a mandatory consultation with an endocrinologist or nutritionist.
3. Metabolism. Certain disorders in this area can also be the basis of excess body fat in the body.

How to lose weight in the upper body

To lose weight, it will be useful to do gymnastics, yoga, aerobic exercises. Intense physical activity contributes to building muscle tissue, burning body fat. Wrapping and massage procedures will help to fix the result. Swimming is especially helpful for losing weight in old age. An integrated approach to the problem will help to get rid of excess weight much faster. Remember, repetition of exercises is necessary every day - this will allow you to quickly achieve results, and if you do interval training, then efficiency will increase markedly.

Diet

When answering the question of how to lose weight in the upper body, do not forget about a balanced diet. With active physical exercises, it is important that the body has enough of the necessary substances. The process of cleansing the body will occur gradually, it is necessary to remove harmful foods from the diet, add healthy, fresh vegetables and fruits to it. Scientists and nutritionists advise before you remove fat from the upper body and reduce weight, still seek the advice of a doctor.

The diet should include cereals, plenty of drinking water, so that you can effectively lose weight in the upper body, improve digestion, improve metabolism, rid the body of excess calories. In dietary nutrition, in addition to fresh vegetables, fruits, low-calorie, protein foods must be present. Their role can be played by: lean fish, dietary meat, cottage cheese and sour-milk products, the calorie content of which should not exceed 1500 Kcal in general.

Workout

At home, you can enjoy doing cardio training, breathing exercises, which is very useful for girls with a large upper body. Thanks to the exercises, you can lose weight, give the body a relief structure, it will become more resilient, strong, and the skin toned. For exercises at home, use video tutorials, dumbbells, a hoop. You should always start aerobics complexes with exercises or exercises with a rope. In this case, you will not have excessive fatigue and muscle pain, while you will lose weight.

In the gym, in order to lose weight from the upper body, pay attention to special simulators, such as: a wall bar with a horizontal bar, a power simulator bench press for shoulders and rear deltas, and others. It will be useful to study under the supervision of an experienced trainer who will tell you the right course of action. Combining sports in the gym and at home, you can achieve the desired effect quickly, lose weight without any problems.

Massage

A positive effect on weight loss in the upper body can be achieved with self-massage. If you are wondering how to lose weight on top of the body, while not losing breast volume, then self-massage will come to the rescue. Proper massage movements in the chest area stimulate the production of oxytocin, a hormone that affects the mammary glands, so that they retain their volume. Self-massage of the abdomen will also be useful, this requires:

1. Lie on your back.
2. Tighten your abdominal muscles.
3. Make light circular movements clockwise in the abdomen.
4. Then you can move on to the sides and lower back.
5. Rub all over the skin with your palms, and then with your fists.
6. Knead fat deposits with both hands.
7. The last step will be a light stroking of the entire area of ​​\u200b\u200bthe body

Upper Body Exercises

In the study of this issue, scientists came to the conclusion that the best way to lose weight would be sports, aerobics, various workouts with dumbbells, Pilates and other types of exercise.

For hands

Active training will make your arms slender, strong. For these exercises, you will need dumbbells. Take them and do the following:

1. Lie on your back.
2. Bend your legs at the knees.
3. Raise them up in this position.
4. You need to take dumbbells in your hands.
5. From a bent position, the arms rise, connecting at chest level.
6. Repeat leg movements synchronously for about 30 minutes.

For the back

Back workouts will not only help you lose weight, but also improve your posture, help you avoid problems with your back and spine. This is especially true for older people. Do the following:

1. Place your feet shoulder-width apart.
2. Keep your hands on your belt, in this position, bend the same number of times to the left and right.
3. Lie on your back, hands behind your head.
4. Bend your legs at the knees and begin to tilt your left hand alternately to the right side, and your right hand to the left side.

For shoulder girdle

Workouts that strengthen the shoulder girdle mainly consist of loads on the arms. It helps to develop endurance, strength of the entire upper body, lose weight. To get started, follow these steps:

1. Push-ups with dumbbells. Take an emphasis lying down, dumbbells should be clamped in your hands. The body should rest on the dumbbells clamped in the hands. Inhale as you raise your body, exhale as you lower it.
2. Tilts with dumbbells. It is performed standing, holding dumbbells in your hands. Do tilts down, while arms with dumbbells are extended forward. Then take the starting position.
3. Squats with dumbbells. Press your back against a hard surface. Start squats, while stretching your arms forward, and when standing up, lower them down.

For chest

The plank is one of the most common exercises for the development of the chest, weight loss.. It will help develop the muscles of the back, chest, shoulder girdle, make the posture even, and the chest taut. Make the following movements:

1. Leaning on the forearms and socks, you should take the emphasis lying down.
2. The back and legs are extended in one straight line, and the abdominal muscles are tense.
3. Then you should move into the push-up position. To do this, alternately lower your hands.
4. It is worth repeating the movements four to ten times.

Video: Upper Body Slimming Exercises