quick exercises for the upper body that you have to try
quick exercises for the upper body that you have
to try
quick exercises for the upper body that can make all the difference
Are these exercises for you
These exercises are perfect :
To people in their forties who lead an active life. To sedentary people in good health. To active older persons. To people who complain of a recent energy decline
What you need :
Light dumbbellsA towelA carpet A support chairA space on the wall.
1 Pectoral contraction
.To tone the chest and shoulders
Stand with a light dumbbell in each hand. Bend your arms at a 90 ° angle and unfold them at the sides so that the upper part of your arm is parallel to the floor, with your palms facing forward.By contracting your pecs, bring your elbows together to be about the width of your shoulders.Return to the starting position
2 The back fly
To tone the upper back and shoulders
Sit on a chair with your feet flat on the floor, lined up with your hips. Hold in each hand a weight about the height of your chest and about 30 cm (12 inches) from your body with your palms facing each other and your elbows slightly bent (imagine that you are hugging a beach ball ) .Pour from the hips (without arching your back) 7.5 to 13 cm forward (three to five inches). Keeping your back straight, squeeze your shoulder blades together and bring your elbows back to the limit of your comfort. Keep the position, then return to the starting position.
3 The jab
To tone the shoulders, the upper and the middle of the back.
Stand with your feet straight with your hips and your left foot at the front, about one stride of your right foot, then bend your knees slightly. Raise your arms in front of you as if you were preparing to fight. Your elbows should be bent, your left hand at the front of your face and your right hand just below your chin. Punch in front of you with your left arm (do not fully extend your elbow or do not block it), then return to the starting position.Repeat the exercise, then switch sides.
4 Standing bending
To tone the biceps.
Stand with your knees slightly bent and your feet aligned with your hips, then hold a dumbbell in each hand to the side, pointing your palms as far as possible. Keep your back straight and your elbows firmly against you. then gently lower the weights to the inside of your shoulders. Keep the position, then return to the starting position.
5 The bust statement
Stretching of the chest, shoulders and abs
Sit on the floor with your legs crossed and hold a towel over your head, forming a V with your arms. Keep your lower back in the neutral position (do not hunch it), lift your chest, and vault the your upper back slightly pulling the ends of the towel to the maximum.
6 The rag doll
Stretching of the back and shoulders.
Sit on the edge of a chair and let your body sag forward under your legs so that your chest rests on your knees and your arms hang down. Wrap your knees with your arms and lift your back to the ceiling (your chest should come off your legs). Hold the position, then repeat it three times
7 The eagle
Stretch of the chest, shoulders and upper back
Sit on the edge of a chair, open your legs and tilt your pelvis slightly forward. Lift your chest, squeeze your shoulder blades together by pulling them down from your ears. Extend your arms at a 45 ° angle of your body, then bring them slightly backwards by pointing your palms forward. Hold the position, then repeat it three times.
8 Seated stretching
Stretch for the back, shoulders and ribs.
Stand upright on a chair with your feet flat on the floor and place your left hand on the top of your right arm. Pivot your body to the left, then grab the back of the chair with your right hand while bringing your chin up. over your left shoulder. Hold the position, then switch sides.
Finding the shape has never been easier! Keep these quick exercises in mind and try to incorporate them into your daily routine.
