Upper Body Workout
Benefits for Performing Upper Body Workouts
This workout trains the whole upper body, creating strong shapely muscles in the arms, back and shoulders. The upper body tends to be the weakest area, as it is used little in modern life, but it responds well to training. You'll see results in the arms and shoulders faster than in any other area of the body, and can expect visibly toned muscular arms within weeks.
These exercises provide good aesthetic returns- but they aren't just about looks They are designed to build multipurpose muscles that work better together - this is especially important with the shoulders, which are easily injured. A strong back is essential for every great athlete- you can't throw a ball, swing a racket or climb a rock without good back muscles. This workout will stabilize the whole upper body, reducing risk of injury.
So, lets start working out. But before we start to workout warming up our body for upper body workouts is very essential so that no muscle stretch or muscle ache happens while performing upper body workouts or exercises.
Warm-Up for Upper Body Workouts
Time: 5 Minutes
For warming up your upper body, you may skip or jog for 5 minutes.
The Circuit
There are 8 exercises in this circuit each taking 30 seconds, so it takes 4 minutes overall. Do it once, take 1 minute's rest, then repeat, Do the whole circuit 4 times, then follow with the cool-down and stretch.
Tip: Move quickly from one exercise to the next. Make each individual movement slow and controlled - Don't cheat by doing them at speed, as gravity will then be doing part of the work for you.
Here are the step by step guide to performing each exercises for your Upper Body Workouts:
Press Ups on Knees: To be performed for 30 second. Click on the link to know about step by step guide to performing press ups on knees.
Full Press Ups: To be performed for 30 seconds. Click on the link to know about step by step guide to performing full press ups.
Pull Ups: To be performed for 30 seconds. Click on the link to know about step by step guide to performing pull ups.
Tricep Dips: To be performed for 30 seconds. Click on the link to know about step by step guide to performing tricep dips.
Bicep Curls: To be performed for 30 seconds. Click on the link to know about step by step guide to performing bicep curls.
Lateral Raises: To be performed for 30 seconds. Click on the link to know about step by step guide to performing lateral raises.
Shoulder Press: To be performed for 30 seconds. Click on the link to know about step by step guide to performing shoulder press.
Bent over Row: To be performed for 30 seconds. Click on the link to know about step by step guide to performing bent over row.
Dorsal Raises: To be performed for 30 seconds. Click on the link to know about step by step guide to performing dorsal raises.
After performing all these above exercises:
Cool-Down
Time: 5 MinutesSkip intermittently or jog for 5 minutes, shrugging the shoulders to work out upper body tension as you allow the heart to stabilize.
Stretch
Time: 5 Minutes
Do the 5-minute full-body stretch.