Content

• Steps

What could be better than spending hours in the gym and getting a sculpted upper body! Both men and women benefit from diligently exercising the upper body. Just Focusing on your upper body is not a good idea (anyone who has heard the word of mouth in the gym "don't skip leg training" understands), but focusing on muscle groups in the upper body can help strengthen Strength and tone arms, chest, shoulders, back and so on!

Steps

Part 1 of 4: Breast exercises

1. 

   Lie down in a chair pushing weights. For a broad, strong chest, some exercises are better than a pushchair. Whether you're using free weights or the treadmill, this exercise essentially requires you to be horizontal and push the heavy weights away. Note that if are Using free weights, you should consider carefully the use of the observer; The person will stand above you during exercise to help lift the weight back into position if it gets too heavy at some point. Although rare, accidents can occur when weights fall onto the chest of the practitioner and can cause injury or death.
   • This is as simple as lying on the sturdy bench below the supported barbell bar. Position your body so that your arms and chest are a bit lower than the weight on the rack, then carefully lift the weight off the support so that it is in line with your arms and chest. Lower the dumbbells until you almost touch your chest, then push them back up. Repeat as needed, making sure to place the dumbbells on the rack before you get too tired to lift it.
   • If you can't find an observer, consider using a weightlifting machine. This machine allows you to do almost the same chest exercise, with the benefit of having a built-in safety stop and upright posture, so it's much safer when you're doing it alone.

2. 

   
   
   Do chest compressions. Chest presses are an alternative to push-ups but are less risky. This exercise looks like a bird's wing flapping motion, meaning you will lift a set of weights in a half circle in front of your chest, using muscles near your armpits. Chest presses can be done in a supine position with a set of dumbbells, sitting upright on the treadmill, or standing in front of the weight machine.
   • To press your chest with dumbbells, lie flat on a bench with a dumbbell in each hand. Raise the dumbbells to the sides with your elbows slightly bent. Keeping your elbows in place, use your chest muscles to bring the dumbbells back above you until the dumbbells touch above your chest. Slowly lower the dumbbells to the sides, keeping your elbows in place throughout the exercise.

3. 

   
   
   Use a bench that slopes up / down for full chest exercise. Each chest is mainly composed of a large fan-shaped muscle called the large chest muscle. Since this muscle is so large and wide, you have to work out all of its parts, to increase strength and develop balanced muscles. To work out the upper chest, lie down on a steep chair, push the dumbbells up, and lie on a downhill chair to exercise your lower chest.
   • The uphill seat is the one with a slightly higher head higher compared to horizontal posture pushing weights. In other words, your head should be higher than your feet during exercise.
   • Conversely, the seat that slopes down is a chair with a slightly head section lower compared to horizontal posture pushing weights. In other words, your head should be lower than your feet.

4. 

   
   
   Practice push-up if no exercise equipment is available. Please note that you don't need any weight lifting equipment to have a healthy chest. Push-ups, one of the essential chest exercises, can be done almost anywhere, not only good for the chest, but also good for the shoulders, abdomen, and biceps (depending on the push type). Push-ups come in many different variants, some of the most popular push-ups are:
   • Basic push-ups: Lie face down with palms pressed against the floor, arms propped on either side. Use your arms to push yourself off the ground, while your body is supported by the palms of your hands and the tips of your toes. Keep your body as straight as possible and arms closed close to you during exercise. Lower back to the floor and repeat.
   • "Easy" push-ups: Perform the same basic push-ups, but with knees pressed close and resting on the floor.
   • Raise push-ups: Do the same basic push ups, but keep your feet up on a chair or other object to make the exercise more difficult.
   • Diamond push-ups: Perform the same basic push-ups, but the hands are placed side by side under the center of the chest, so that the thumb and index finger of the hands form a diamond.
   • One-handed push-ups: Do the same with basic pushups, but with one arm behind your back.
   • Clap push-ups: Use the same basic push-ups, but push your hands hard to be able to clap your hands in the air and return your hands to the starting position.
   advertisement

Part 2 of 4: Back muscles and buckets

1. 

   Pull up the crossbar to develop back and puck muscles. One of the best exercises to develop back and puck muscles (the muscles that run along the sides of your body under your armpits) is to pull on the triceps. Similar (but not the same) pulling the back bar as described above, you have to hang on the crossbar and pull your body up so that your chest is close to the bar. In addition to its benefits for the back muscles and the hump muscles, pulling the triceps can also move the shoulders and arms, making it a good exercise for the upper body.
   • The standard practice is to hold your hands on a hard crossbar, with palms facing out and hands shoulder-width apart. You pull your body up to the bar without swinging or swinging your legs, without bending your knees or jerking yourself. Ideally, the breast should be raised as close to the bar as possible. If possible, touch the chest to the bar. Lower back to the "hang and drop" position and repeat.
   • Try varying the grip width to train other muscle groups. The wide fist will minimize the ability of the arm to contribute, making the back and bucket muscles work harder.

2. 

   Practice pulling the weights when you can't pull the bar. Not everyone can do pull-ups, and only a few can pull more than a few beats at a time. If you find it too difficult to pull the bar, practice pulling the weights. This exercise usually requires an exercise machine or a weight structure, where you will pull the bar high from head down to chest. It therefore allows you to perform a movement similar to pulling the bar, but with less resistance.
   • To pull the weights, sit on the bench in front of the tractor, hold the cable bar with your arms wide, position the upper handle. Lean back a little and use the back and pusher muscles to pull the bar down to the chest. Slowly bring the bar back up and repeat. Do not bend at the hips or waist for weight pulling, as the exercise is easier to do then but can lead to lower back pain.

3. 

   Weightlifting to develop back muscles. As the name suggests, weightlifting mimics the movement of "pulling" the paddle while it is rowing. Weightlifting comes in many variations and is usually done in a chair or while sitting. The following is an example of weightlifting with dumbbells; Paddle machines or cable weights are also commonly used in the gym.
   • To paddle dumbbells, first bend over on a bench, place your right palm and right knee on the chair to support your body. Keeping your back straight, fixed and parallel to the floor, grab the dumbbell with your left hand. Pull the dumbbells straight up to one side of your chest, using your back (not your arm muscles) muscles. Do not shake or rotate your upper body when doing this. Lower the dumbbells back down and repeat. Do the same for your right hand.

4. 

   Do the "head thrashing" for your muscles. It's true, you can develop buckets with just one medical ball. This exercise requires you to constantly throw a medical ball to the floor with great force, almost like you are doing basketball with full strength.
   • To practice hitting a ball over your head, start by holding a medical ball in front of you with your hands. Raise the ball high above your head, fully stretching your body. Bring the ball down quickly and throw it to the ground right in front of you with full force. Catch the ball as it bounces and repeat.

5. 

   Traditional weight lifting for lower back training. This exercise is often overlooked, although it is important to prevent injury.If done correctly, this is an exercise that can develop the vital organs of the lower back, hips, and central muscles. It makes it more difficult to get lower back injuries while doing other exercises. Because back pain is the most common cause of disability in the US, this exercise can be an essential part of most people's exercise program. However, traditional weight lifting can be difficult to perform in the correct posture for beginners, so observe or work with an experienced person before doing it yourself, and use light weights until self. believe more.
   • The standard way to lift weights is to place the bar on the ground in front of you. Keep feet shoulder-width apart with the tip of your foot below the bar. Squat down and grab the barbell. Hinge at your knees and hips, not at your waist, as if you were sitting in a chair. Keep your back straight. Grab the bar with one hand facing inward and the other facing out. Your hands should be slightly wider than shoulder width apart so that your feet fit between your arms.
   • Next, lower your hips so that your thighs are parallel to the floor and your hips are almost perpendicular to the floor. Lift the dumbbells up by getting up, moving hips and shoulders at the same speed, and keep your head up throughout the movement. Do not bend your back during the entire procedure. Reverse the "get up" movement to bring the dumbbells back to the floor.
   advertisement

Part 3 of 4: Exercises for arms and shoulders

1. 

   Practice the biceps roll first. As one of the most popular upper body exercises in the world, the biceps curl is easy to do and can be exercised for the inner upper arm. To do this exercise you'll need a set of dumbbells (dumbbells in one hand) or barbell (dumbbells larger than two-handed), or something similar to a heavy grocery bag.
   • Initially you stand up straight, holding the dumbbells in one or two hands. Keep the dumbbells at waist or thigh with palms facing forward. Keeping and squeezing your elbows on either side, lift the dumbbells up to your chest or neck. Immediately lower the dumbbells back down to the starting position (stop when arms are almost fully straight), then repeat. Work slowly and smoothly throughout the exercise.
   • For best results you should practice three or four times. Each time you practice about 10-15 reps and rest a while between reps (for beginners, it can take up to 90 seconds). The number of exercises and the interval is similar for all the exercises mentioned in this article, unless otherwise recommended.

2. 

   Practice back biceps stretching. While biceps curl is the exercise of choice for many people to get in shape, there is plenty of evidence that the biceps are actually a more important and useful group of muscles (can help the body look good. when those muscles grow larger). The back stretching exercises will work these muscles, you can do it with a dumbbell or a rope system.
   • To stretch your biceps, start with a dumbbell standing position just behind your head, bending your elbows at a 90 degree angle. Slowly straighten your arms to move the dumbbells above your head, then lower the dumbbells back to starting position and repeat.

3. 

   Add overhead lifting exercises to the workout. Strong toned black muscles (hind shoulder muscles) will contribute to the beauty of the body, helping you to carry heavy things without injury. To develop shoulder muscles, try pushing weights over your head. Basically this multi-action exercise is as simple as lifting weights over the head and can be done standing or sitting with dumbbells, barbells, weight rope systems, or even an unreasonable weight. period that you found in the house.
   • To push the dumbbells over your head, stand or sit with your back straight, holding the dumbbells in both hands so that they lie evenly on each shoulder. Use your shoulder muscles to push the dumbbells over your head in a smooth and steady motion. Carefully lower the dumbbells back down and repeat.

4. 

   Don't forget the forearms exercises. Although the forearms, triceps, and tigers are the most prominent major muscle groups on the forearm, building the forearm muscles can also be of great benefit. Strong forearms will help strengthen grip, so you can easily climb, sniff, and perform other tasks that require strong grip. In addition, muscular forearms also create body beauty, like the "extra makeup" part of the solid body you are trying to pursue. For forearms, do a wrist curl exercise with a set of dumbbells, barbells, or a cable system.
   • To curl your wrists, sit on a bench or stand upright and hold the dumbbells in both hands, palms facing forward. Straighten your handles in front of your face, then roll the dumbbells up using only your wrists, keeping your arms steady. Tense your forearms up to maximum height, then slowly lower the dumbbells back down and repeat.

5. 

   Practice sniffing. Another multi-purpose exercise that can be exercised for the biceps, forearms, and shoulders (in addition to the bucket muscles, which we will discuss in detail below) is the bar inhalation. As the name implies, this exercise requires you to hang on the beam and pull your body up so that your chin reaches the height of the bar. The exercise is simple but difficult to do - many people, especially women, don't have the strength of their upper body to get on the bar, so you may need to do other exercises before inhaling.
   • To do this exercise you must have a bar that can definitely bear your weight. Hold the bar with your palms facing you, the distance between your hands is slightly narrower than shoulder. Raise your chin high above the bar but don't let your body shake, twist or rock, then slowly bring yourself back down and repeat.
   • You will probably find it much more difficult to inhale the bar than the exercises mentioned earlier. You don't have to do 10-15 reps as recommended above; instead, try to practice as many times as possible without stopping in the middle, even if you only inhale a few.

6. 

   Lift the barbell over your head. Stand up straight. Hold the bar with your hands wider than your shoulders. The forearms should be perpendicular to the floor. Keep the barbell at about the height of the collarbone. Push the dumbbells over your head by straightening your elbows. Lower your arms to the starting position. advertisement

Part 4 of 4: How to get the most out of your workout

1. 

   Consider the order of the exercises. Chest and back exercises should be given priority over arm and shoulder exercises to prevent injury. As you do strength training, remember to work out your chest and back and finish with arm exercises. Another way is to work on your chest and back one day, then work on your shoulders and arms the other day.

2. 

   Balance the workouts with exercises for the central and lower body muscles. High-intensity exercise for your upper body can create a muscular body, but it's a bad idea to focus on just the upper body. In addition to creating a disproportionate and heavy body in the upper part, that practice can be really unsafe. Skipping exercises for the central and lower body muscles can make you more susceptible to injury (especially back injuries), due to the impaired ability to maintain firm posture during exercise. All you need to do to avoid this is to add more core and lower body exercises to your weekly workout. Here is a short list of exercises that are good for the belly, legs and other parts.
   • Squat
   • Step forward
   • Belly crunches (sit-up type)
   • Belly crunches (just lift your back off the ground without getting up)
   • Stretch the flexural muscles in the hip
   • Foot lift swing

3. 

   Consider low-intensity exercise if you're prone to injury. People with a history of exercise injury may want to avoid these exercises if they put a lot of pressure on the injured part. The back and central muscles are of particular importance, as they can cause lasting discomfort if traumatized. In this case, you should replace it with low-intensity exercise to avoid putting too much pressure on the injured part but still working out the desired muscles.
   • For example, people who have had lower back problems should avoid spine-straining or twisting exercises (like one-sided crunching with dumbbells above chest) that can put pressure on the discs in the lower back. In this case, instead of crunching with weights, it is better to train your abs in plank positions so that you don't press against your spine.

4. 

   Always start with a few minutes of warm up. Although there is some debate on this issue, many fitness experts recommend warming the whole body with stretches and light exercises before each training session.Proponents of this view argue that warming will increase blood circulation to the muscles and prepare the heart for intense activity, not to shock the heart due to a sudden rise in blood pressure. Here are some warming examples you can adjust to suit you.
   • Body stretching
   • 30 seconds of jumping arms and legs
   • 30 seconds of push-ups
   • 30 seconds of abdominal crunch
   • 1 minute of jumping rope
   • Repeat 3 times, increasing intensity with each repetition.

5. 

   Follow a low-fat, balanced diet. Regardless of the amount of exercise, your body will only build new muscles if you give it enough material. In addition to any rigorous exercise regimen, stick to a diet high in lean protein, whole grain carbohydrates, and healthy fats. Avoid "junk food", including foods rich in fat, grease or sugar. Here is a list of the foods you should include in your diet:
   • Protein: Chicken breast, lean pork and beef, fish, beans, lentils, tofu, soy milk and egg whites.
   • Carbohydrates: Whole wheat products (breads, pastas, crackers ...), brown rice, cereals of the "superfood" category such as quinoa, thick spinach or leafy vegetables (broccoli green, spinach ...), fresh fruit (eaten in moderation).
   • Fat: Nuts, some fish and seafood, eggs, olive oil, seeds (sunflower, pumpkin, flaxseed ...), avocado.

6. 

   Rest much. Skipping rest is one of the worst things about exercise. During periods of inactivity (especially while sleeping), the body releases growth hormones that signal the tired muscles to start rebuilding and becoming stronger than before. If you don't get enough rest, this "fix" time isn't going as well as intended, so you won't be able to develop strength or muscle effectively. Everyone's sleep needs are different, but reliable sources recommend at least six hours of sleep per night, preferably 7-9 hours. advertisement