Unnecessary body-fats essentially need to be reduced. For the fat-loss program, the exercise is indispensable along with the proper food and nutrition. Here this 6 tips for Upper body workout for beginners increase the strength and flexibility of the upper body.
Beginners generally start the whole body exercise where all the body muscles start moving. This is not the only way-out to continue the fat-loss exercises. The beginners who are under a tight work schedule, they need to split up the exercises.
They can do upper body workout on a day and the other day can do the lower body workouts. They can follow this schedule on an alternate day basis. That will be equally beneficial and helpful for the beginners in losing weight.
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[mks_highlight color=”#15db72″]Tips for proper exercise routine –[/mks_highlight]
Each muscle of different body parts needs to be exercised properly. All the muscle groups such as the chest, triceps, biceps, back, core, shoulder, and the lower body muscles should be exercised in an effective manner.
For toning the muscles, different types of weight need to be lifted. There are a number of benefits of the upper body workout for beginners. This helps to reduce the unnecessary body fat, enhances confidence and increase strength, especially for the beginners.
Upper body workout is extremely essential for beginners. This is easy to carry forward and gives the motivation to perform the next level of tough exercises. This also helps the beginners a detailed knowledge that which exercise is effective for which body parts? This knowledge will give the beginners a strong base of the relationship between exercise and health.
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[mks_highlight color=”#1dc188″]Before starting the upper body workouts –[/mks_highlight]
- The beginners need to take certain precautionary measure. If the beginner has old injuries and pains or any other health issues, need to consult a doctor.
- Very simple equipment are required for performing the upper body workout for beginners. Only the resistance band and dumbbells of different weights are sufficient for this purpose.
[mks_highlight color=”#1fd157″]Steps to perform –[/mks_highlight]
- Warm up exercises for 5 minutes with lightweight dumbbells or light cardio exercises for 5 minutes as warm up.
- You need to follow each set of exercises for 15 times with light to medium weight dumbbells.
- You need to follow this exercise schedule for 2 to 3 times each week. This would be better, especially for the beginners, if they do the exercises on alternate days.
- If any of the exercises give discomfort or pain, you need to avoid or modify that with the help of an expert’s opinion.
[mks_highlight color=”#1dc188″]Upper body workout for beginners –[/mks_highlight]
1. For the back: Lat pull with the band –
This exercise could be performed by standing or sitting. Hold the resistance band with two hands. The distance between the two hands would be 2 to 3 feet. The exercise would be difficult by lowering the distance between the two hands.
Raise your hands up and hold the band with your two hands. You should not move the left arm and start to stretch the band with the right hand and maintaining the posture bring your right elbow to the ribcage level. Repeat this exercise 15 times.
2. For the back: Back extension –
Lie down on your stomach and keep the body alignment straight. Now, lift your body up from the waist along with the hands straight and in floating condition. Then lie down and lift again in the same posture. Repeat this 15 times.
3. For the chest: Chest files –
Lie down upon a bench and feel comfortable. Hold weights in the two hands (8 to 15 pounds for men and 5 to 8 pounds for women). Raise both your hands straight upon the chest. Then start moving your hands down at the shoulder level. Repeat this exercise 15 times.
4. For biceps: Biceps curls –
Stand straight and maintain a little distance between your legs. Hold weights in front of the thigh. Bend your elbows along with the weights (8 to 12 pounds for women and 10 to 20 pounds for men) towards your shoulders and then down your hands in front of your thighs. Repeat this exercise 15 times.
5. For shoulders: Overhead press –
Stand straight and keep a small distance between the legs. You can lift a maximum of 8 pounds. Hold your straight position and do not bend or arch your body while doing this exercise. Lift the hands straight upward and bend you bend down your elbows till the level of your ears and then again lift up your arms straight. Repeat this exercise 15 times.
6. For triceps: Triceps kickbacks –
Stand straight and lean down your body a little from the waist. Stretch both the hands towards the back along with weights. Then bend both the arms from elbows and move the forearm forward and then again backward. Keep doing it 15 times.
This upper body workout for beginners is extremely beneficial in losing weight and in enhancing activities. These workouts help to strengthen and tone up the muscles. This exercise program will increase the confidence to perform further advanced exercises. If any of the exercises trigger pain or discomfort, you need to avoid or modify that with proper guidance.
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