How I want to look great! So that not only acquaintances, but he himself can admire his figure and posture. There are many types of training, and one of them is the Upper Body. What is fitness in it? We’ll talk about this now.
A bit about training
The name of the system already speaks for itself. Exercises the upper body. Most of the time in the classroom is aimed at strengthening the muscles: chest, arms, abdomen, neck and shoulders. Special weights are used. It includes dumbbells and bodybars.
We turn to the tasks of the Upper Body system. Exercises used in the classroom help to improve muscle tone, restore and strengthen the motor function of the limbs. Solve spinal problems.
In general, Upper Body differs from other activities aimed at obtaining a beautiful figure. Only one thing unites them:
- Proper nutrition. A minimum of sweet and starchy foods.
- Compliance with the regime of classes and the need for rest after them.
- Always and everywhere follow the recommendations of a sports instructor.
- Physical activity after training.
- Drink more water.
Upper Body exercises will help to make your figure a dream figure, and posture - statuesque and graceful.
Where are we going?
Starting to play sports, each person approximately knows what result he wants to get. This system is not an exception. That's why now we’ll talk about what the Upper Body will bring us to - a workout that many have heard about for the first time.
- The general condition of the body will improve. The spine is the support of the whole body. If problems arise associated with it, they immediately affect the whole body.
- It will become a beautiful posture.
- The shoulders will not seem full.
- Feel the strength in your muscles.
- Blood circulation in the tissues will become better.
- Defects of the figure will be corrected. The waist will be thin and the stomach flat.
- Make the muscles of the arms and body beautiful, strengthen your back.
How tempting? It remains only to gain willpower and find a good instructor. By the way, you will also need: dumbbells, medballs, step platform.
We figured out a little bit about the question of what Upper Body is, what it is, and now about how ...
Passing lesson
To begin with, in the classroom you will use sports equipment. By the way, it was said above. Thanks to special devices, the training will be more intense, the muscles are well-developed. The duration of the classes is forty-five minutes. No aerobic warm-up, immediately basic exercises, using special equipment. Who needs weighting depends on the individual characteristics of a person. For beginners it is best to use dumbbells, experienced athletes can take equipment that is heavy.
Upper Body classes - what is it and where else can they be held? What is already known, and they can be carried out, in addition to a fitness club, at home. Of course, it is best to perform the exercises under the supervision of a professional, but this does not always work out. If you decide to practice at home, then you will need dumbbells and a special diary. In it you will record the class schedule.
Training Frequency
This is also an important factor that affects the result. Experts advise conducting classes three times a week. But this amount can be reduced or increased. It all depends on the individual characteristics of the person. Muscles after classes are restored for two weeks. During these fourteen days, it is advisable to give a load of the lower body: legs and buttocks.
Upper Body - what is it in fitness? These are exercises for: triceps, biceps, pectoral and deltoid muscles.
To work out each muscle group, you need dumbbells. Several approaches are being implemented. One approach is ten repetitions. With each lesson, their number increases.
Let's look at a few exercises below. Before proceeding with them, consult your doctor. It is important. After all, no one wants to harm their health. Getting to the implementation of the complex.
Upper Body Exercises
We proceed directly to the training. Performing these exercises, one can understand in practice that this is the Upper Body.
Starting position - standing. Heels together, socks divorced. Hands are located along the body. Take the dumbbells. Alternately bend the right and then the left arm in the elbow joint. Exercise is done at an average pace. The number of repetitions is from twenty to thirty.
- The muscles of the forearm and triceps.
Stand, heels together, socks slightly apart, upper limbs are located along the body. Dumbbells in the hands. The limbs are raised to the shoulders. Then they are lifted up, again lowered to the shoulders and returned to their original position. The pace of the exercise is average. The number of repetitions is from fifteen to thirty-five.
- The pectoral and deltoid muscles.
Starting position, as in the first two exercises. Only hands with dumbbells are directed forward. They are at shoulder height. Get up on your toes and spread your upper limbs to the sides. The number of repetitions is from eight to twelve times.
A few exercises and more
- We work on the muscles of the back.
The legs are shoulder width apart. Hands with dumbbells raised up. As you exhale, lean forward. Legs should not be bent. On inspiration - straighten up. The pace of the exercise is average. The number of repetitions is ten.
- Gymnastics for the press.
Do not forget about dumbbells. Sit on a chair. Toe socks rest on a table or sofa, arms raised to the shoulders. Tilt the case back and return to its original position. The pace of execution is slow. Repeat the exercise at least ten times.
Like any physical activity, the Upper Body also has contraindications. These include:
- Phlebeurysm.
- Diseases associated with the cardiovascular system.
- Spinal problems.
- Hypertension and pregnancy.
That is why, before starting classes, you should consult a doctor.
Conclusion
You already know that this is an Upper Body. But for you a few "supplements." In addition to physical activity, the respiratory system also trains during classes. Exercise does not require heavy traffic. They are leisurely, but very tense. The whole complex is aimed at reducing the volume of the stomach, accelerating metabolism, burning calories.
If you cannot achieve the desired result for a long time, it means that you are doing something wrong. Namely:
- Do not keep track of calories. A lot of them enter the body, but not much is consumed. Eat a healthy diet.
- You do not increase the load. Of course, no one forces you to carry huge shells, but progress is necessary. Efficiency will be better.
- Do the exercises incorrectly. Do not keep up with the instructor and are mistaken.
A lot has been said about the Upper Body complex. It remains for you to think things over well, find a professional instructor and start the classes. Do not forget to consult a doctor and gain strength of will. She will be very useful to you.