When it comes to resistance training at the gym, Ladies tend to give the lower body the most attention. This little black dress looks infinitely better with sculpted legs. However , It is necessary not to neglect the upper body, Because it can also make a sleeveless dress look exceptional.
We promise that resistance training for your upper body won’t make you look bulky or manly. On the contrary , Nothing looks better than sculpted arms, a toned bust, and a graceful back. In addition There are many benefits that go beyond looking amazing. It’s never okay if the lower body is your favourite, But please don’t forget to give your upper body some love, too. You will definitely like the result.
Benefits of upper body exercises
Here are some of the benefits of doing a great upper body workout:
. Preventing the risk of osteoporosis:
Women are more at risk of osteoporosis as they age. Resistance training has been shown to reduce this risk. Not only does it ensure that your bones are strong, But it also helps fight muscle loss as you age. This is why it is essential to have an exercise program that targets your entire body.
. Burn more calories:
Lifting weights strengthens bones, builds muscles, and helps your body burn more calories. Your body uses more calories to support muscle than it does fat. This means that you should not skip upper body days. Unlike that , You will lose muscle building for half of your body, Plus burn the extra calories that come with it.
. More muscle strength for a lower body lift:
Increasing muscle tone in your upper body will directly increase the efficiency of your favorite lower body exercises like squats and deadlifts. Strong back muscles can help stabilize your upper body during these movements, allowing you to lift more weight. And it leads to more amazing results.
Upper body sculpting exercises
Note: To choose the right weights, you must specify the appropriate difficulty score for you, which is 7 or 8 out of 10 at the end of the last repetition.
First of all: Electric Treadmill
Treadmill Machine
We start our exercise by warming up by walking for 8 minutes on an electric treadmill . Walking is useful in strengthening the heart, improves mood, sleep, Walking with a certain slope rate can also strengthen the muscles of the legs, In general, walking helps to reduce the level of blood pressure, and increase bone strength, And relieves stress.
Common mistakes when using a treadmill are:
- Lean on the front handle or on the handles on both sides.
Second: Mutual forearm wrap with dumbbells
Alternate Dumbbell Curl
Exercise for both biceps using dumbbells
How to do this exercise:
- Stand with your torso straight with a dumbbell in each hand along your arms beside you. The elbows should be next to your torso. Make sure that the palms of the hand are opposite each other. This will be the starting position.
- While keeping your upper arm still, lift weights by contracting the biceps muscle as you take a breath. Only the forearms should move. Your wrist should be twisted so that your palm in the grip is facing upwards.
- Continue the movement until the biceps muscle is completely contracted and the dumbbell is at shoulder level.
- Hold in the contraction position for a second while the biceps muscle is squeezed.
- Slowly, start lowering the dumbbells to your thigh.
Repeat for 12 repetitions and 3 rounds
Common mistakes of this exercise:
- Using excess weight leads to not straightening the back, moving the elbow and performing the exercise in the wrong way.
- Lack of focus on the muscle during movement.
Thirdly: One Arm Triceps Extension
How to do this exercise:
Stand straight, And pick up dumbbells in one hand. then Lift the dumbbells towards the head, and bend the elbow towards the ground, Until the dumbbells are behind the head, While maintaining a stable position of the arm. Next, Return to the starting position. Repeat the previous steps, Using the other hand.
Repeat the exercise in three separate groups and in each group repeat the exercise for 12 times.
Common mistakes of this exercise include:
- Failure to maintain a straight back can lead to injuries at the level of the spine, and the curvature of the back loses the quality of the exercise so that all the intensity does not fall on the triceps.
Fourthly: Reverse Pec Deck Fly
How do I do this exercise?
- Sit on the machine facing the weight stack and hold the seat position so that you can hold the handles with your hands.
- Keep your shoulders down, your chest up, and your torso upright with your chest on the pillow.
- Push the sides of your hands and pull the handles back with your arms until you feel a cramp in your upper back.
- Slowly return to the starting position and repeat the exercise for 12 to 3 rounds.
Common mistakes of this exercise:
- High weight selection leading to the operation of other muscles, Focus first on mastering the exercise.
- Do not adjust the seat so that the length is suitable for holding the handle and the arms are parallel to the ground.
Fifthly: Standing Cable Row
How do I do this exercise?
- hold the rope with both hands, And retract, And let your arms stretch.
- Bend slightly at the knees and waist to help stabilize yourself.
- Pull the rope to the middle part just below your chest. while pulling the rope, Remove the handles as wide as possible.
- Press the shoulder blades together at the back.
- Let your arms retreat. This completes one iteration.
- Repeat for 12 repetitions for 3 rounds.
Common mistakes of this exercise:
- move very fast, When pulling, hold it for a second and then return to the starting position.
- Do not stabilize your body, keep your back straight, and tighten your core muscles during exercise.
Sixthly: Back extension machine
Back Extension Machine
How do I do this exercise?
- Sit comfortably on the machine with your back so that you can support the lower back.
- Adjust the arm so that you allow your torso to bend forward at a 90-degree angle to the top of your legs.
- Hold the side handles while keeping your head straight.
- Push your legs and extend your back to me while you push the pillow back.
- wait a few seconds, Then return to the starting position so that your torso is at a 90-degree angle.
- Return to the starting position with your torso at a 90-degree angle while inhaling.
Repeat this exercise for 12 sets for 3 rounds.
Common mistakes for this exercise:
- . Arching your back:
The lower back should not arch and hips should remain in the seat at all times - Strain your neck.
make sure that you do not lead the movement with the muscles of the neck, The neck should be in line with the body. - Use the shoulder muscles: Focus and use the abdominal muscles to do this exercise.
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