Workout Exercise
Three Most Basic Upper Body Workout Exercises
fitness workout exercise
Different exercises concentrate on building different muscle groups of the body. Some exercises are aimed at the arms or legs and some aims at the chest or back. The upper body workout includes those exercises, which make your body to work on your chest, back, arms and the shoulders.
Here are some of the very basic rules, which you must keep in mind, before you actually carry out the upper body exercises:
- The beginners should perform 1 set of 13-15 repetitions.
- The professionals must perform 3 sets of 12-14 repetitions.
- Take a break of 48 hours in order to help your muscles relax and recover.
- You must warm up your body before you start with your weight training session.
- Its better to see your doctor if you have any medical conditions before starting with the workout
Here are some of the very basic, simple, easy and effective exercises that actually concentrate on your upper body:
1.Bench Press:
- Lie on a ball with your abs contracted
- Hold weights straight up your chest
- Keep your elbows slightly bent
- Keep your elbows bent and lower your arms
- Lower them to a level where elbows are just below the shoulders
- Slowly contract your chest and push your arms up
- Repeat this movement for 13-15 repetitions
2.Push Ups:
- Place your body in the push up position on the floor
- Keep your hands wider than your shoulders
- Rest on knees or an exercise ball
- Slowly bend your elbows and lower your body into a pushup
- Hold your abs tight while your elbows making an angle of 90 degrees
- Try not to sag
- Push yourself back to the starting position and repeat it for 15 times.
3.Back Extension:
- Lie on the floor with your face down
- Hold your hands behind your back
- Slowly lift your upper body few inches above the ground
- Keep your neck and your head in alignment
- Now lift your feet and keep your legs straight
- Hold your body in this position for 3-5 seconds
- Lower and repeat for 13 reps
These three exercises are the most effective and easy workout exercises that help to concentrate on your upper body. These exercises, if done along with the above stated rules, will give you best results for your upper body muscles and shape.
I suggest you check out my other guide on: Strength Training Exercise and Muscle Woman
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