Upper Body: what it is, description, exercises and contraindications. Types of fitness: upper body

A beautiful, athletic body is not a luxury at all, but rather an achievable goal for each of us. You can exercise in the gym, in the fresh air or in your room, the main thing is to do the right exercises, thanks to which fat deposits are effectively burned. One of the complexes tested by thousands of girls is the Lower Body complex. The exercises from this technique are quite simple and easy to do.

Strength training with low reps

Upper Body Muscle Building Workout

• Duration: 21 minutes
• Difficulty: 3
• Calories: 120-280 kcal
• Equipment: dumbbells, bench
• No warm-up or cool-down

In this program, Daniel has prepared 12 different exercises for you. The exercises are divided into 3 groups, 4 exercises in each group. Each exercise is performed 10 repetitions in one approach. There is a short break between groups of exercises.

Exercises: Chest Press, Bent Over Row, Decline Chest Press, Incline Row; Overhead Press, Dumbbell Pullover, Lateral Raise, Side Dumbbell Pullover; Overhead Tricep Extension, Hammer Curl, Tricep Kickback, Bicep Curl.

Best Upper Body Workout for Toned Arms, Shoulders & Upper Back

• Duration: 25 minutes
• Difficulty: 3
• Calories: 125-225 kcal
• Equipment: dumbbells
• With warm-up and cool-down

This upper body strength workout includes 3 rounds with 2 exercises in each round. Each round is repeated in 2 sets + a small Burnout.

Exercises are performed in 10 repetitions. Kelly uses dumbbells ranging from 2 to 8 kg.

Exercises: Hammer Curl, Bentover Tricep Extension, Chest Fly, Reverse Fly, Overhead Press, Dumbbell Pullover.

Strong, Lean, Toned Arms, Chest and Shoulders Workout

• Duration: 30 minutes
• Difficulty: 3
• Calories: 155-279 kcal
• Equipment: dumbbells
• With warm-up and cool-down

This superset workout for arms, shoulders, chest and back includes 6 exercises that are divided into 3 rounds. Each round is repeated in 3 sets, exercises are performed in 8 repetitions.

Exercises: Close Press Bridge, Bentover Close Row, Lateral/Ventral Raise (alt), Pullovers, Overhand Curl, Overhead Overhand Tricep Extension.

Strength Training for Arms and Shoulders

• Duration: 35 minutes
• Difficulty: 3
• Calories: 140-385 kcal
• Equipment: dumbbells
• No warm-up or cool-down

This strength training workout for arms and shoulders contains 4 rounds with 2 exercises in each round. Each round is repeated in 3 sets, exercises are performed for 10 repetitions.

Exercises: Over Head Press, Curl, Lateral Raise, Overhead Tricep Extension, Arnold Press, Hammer Curl, Ventral Raise, Skull Crusher.

Upper Body Workout for Strength with Descending Reps

• Duration: 38 minutes
• Difficulty: 4
• Calories: 214-399 kcal
• Equipment: dumbbells
• With warm-up and cool-down

In this workout, you'll perform 3 sets of each exercise: 10 reps, then 8 reps, then 6 reps. Moreover, as the number of repetitions decreases, you will increase the weight of the dumbbells. This approach will help you develop endurance while working on building muscle and strength. A small number of repetitions of each exercise awaits you; you can take more dumbbell weights.

Exercises: Bicep Curl, Bentover Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, Lateral Raise, Ventral Raise.

Functional Upper Body Strength – Weight Training for the Upper Body

• Duration: 38 minutes
• Difficulty: 3
• Calories: 245-588 kcal
• Equipment: dumbbells, bench
• With warm-up and cool-down

This program is performed according to the scheme already familiar to us: 6 exercises, 3 rounds with 2 exercises in each round. Each round is repeated in 3 sets, exercises are performed in 10 repetitions.

Exercises: Alternating Chest Press, Alternating Close Row, Alternating Shoulder Press, Alternating Dumbbell Pullover, Alternating Tricep Extension, Alternating Bicep Curl.

Upper Body Strength Workout - Guaranteed Muscle Burnout

• Duration: 40 minutes
• Difficulty: 4
• Calories: 200-640 kcal
• Equipment: dumbbells, bench
• With warm-up and cool-down

In this 40-minute workout, Daniel has prepared 6 classic exercises that are divided into 3 rounds. Exercises are performed in 10 repetitions, each round is repeated in 3 sets. At the end you will find a Burnout
Round
of 6 exercises.

Exercises: Chest Fly, Bentover Reverse Fly, Lateral Raise, Pullover, Tricep Extension, Bicep Curl, Burnout Round:

Push Up, Bentover Wide Row, Shoulder Press, Pullover, Tricep Dip, Hammer Curl.

Upper Body Arms, Shoulders, Upper Back Workout

• Duration: 40 minutes
• Difficulty: 4
• Calories: 198-435 kcal
• Equipment: dumbbells
• With warm-up and cool-down

This upper body strength workout has a lot of variety. It includes 18 different exercises, which are divided into 3 rounds. Each exercise is performed in one set of 10 repetitions. There will be a short break between rounds. Kelly uses dumbbells ranging from 2 to 8 kg.

Exercises: Chest Fly, Bent Over Fly, Ventral Raise, Dumbbell Pullover Palms In, Kneeling Tricep Kick Back, Hammer Curl; Chest Press, Dumbbell Wide Row L&R, Shoulder Press, Dumbbell Pullover Palms Up, Overhead Tricep Extension, Bicep Curl; Close Chest Press, Dumbbell Close Row, Lateral Raise Palm Down, Side Pullover, Tricep Dip, Overhand Curl.

Upper Body Superset Workout for Arms, Shoulders and Upper Back

• Duration: 50 minutes
• Difficulty: 3
• Calories: 275-536 kcal
• Equipment: dumbbells
• With warm-up and cool-down

In this 50-minute workout, Kelly has 14 exercises for you. The exercises are divided into 7 rounds, the rounds are repeated in 2 sets. Perform 8 repetitions of each exercise. The workout is long, so you can take extra breaks between rounds.

Exercises: Chest Fly, Reverse Fly, Bicep Curls, Bent Over Tricep Extension, Lateral Raise, Bent Over Rear Raise, Ventral Raise, Pull Over Plus a Narrow Press, Row Plus Rotation and Extension, Roundabout Push Up, Lateral Raise and Cross, Bent Over Shrug, Rotating Curl, Skull Crusher.

Timed upper body strength training

Fun Upper Body Workout for Great Arms & Shoulders

• Duration: 28 minutes
• Difficulty: 3
• Calories: 140-280 kcal
• Equipment: dumbbells
• No warm-up, but with a cool-down

This upper body workout includes 18 different exercises, so you're guaranteed to never get bored. Each exercise is performed 1 time according to the scheme: 45 seconds work, 20 seconds rest. There are combined exercises for several muscle groups, as well as pulsating exercises for maximum muscle development.

Exercises: Reverse Fly + Pulses; Chest Fly + Pulses; Pullover + Crunch; Overhead Press; Tricep Extension + Close Row; Curl + Arnold Press; Chest Press + Bridge; Wide Row + Plank; Lateral & Ventral Raises; Side Pullover; Cadence Curl; Halo Extension; Traveling Push Up; Back Bow Pull; Arm Circles; Antagonistic Wide & Narrow Pulldown; Tricep Dips; Walkdown + Pulls.

Functional Upper Body Workout for Strength and Coordination

• Duration: 33 minutes
• Difficulty: 4
• Calories: 191-351 kcal
• Equipment: dumbbells
• With warm-up and cool-down

This upper body workout from Fitness Blender features 4 rounds of 2 exercises per round. Each round is repeated in 2 approaches. The following execution scheme is proposed: 45 seconds work, 15 seconds rest. At the end of the program there is a small Burnout Round

of four exercises.

One of the types of Upper Body training (upper body) occupies not the least place in the fitness programs of gyms around the world. The technique helps to pump up muscles, get the body into athletic shape and lose weight. How each lesson goes, how the exercises differ from other workouts and what results you can get, read on.

What is upper body in fitness

The name itself already tells you what you have to do during upper body fitness training. Up – top, body – body. During classes with an instructor, most of the time is spent on the upper part: chest, stomach, arms, shoulders, neck. Additional equipment for weights is used: dumbbells, bars. The main goal is to increase muscle tone, strengthen, and restore motor function of the limbs. The lessons differ from standard aerobics classes, but they have one thing in common - to get the effect you need to:

• regulate the training schedule;
• build a healthy diet: eat at least sweets and starchy foods, drink more water;
• follow the instructor's recommendations;
• provide yourself with proper rest after classes;
• increase activity outside of training.

Upper body class

If you decide to try upper body exercises, then first of all you should find out whether you can perform such loads, because not everyone is recommended for intense exercises with weights. Most women who come to workout want to quickly lose weight. It is worth saying here that the result will not be noticeable immediately, so you will have to attend classes regularly. In addition, you will definitely have to change your diet.

Like any other fitness program, upper body has contraindications:

• varicose veins;
• diseases of the cardiovascular system;
• pregnancy.

A set of upper body exercises goes from easy to difficult. All muscle groups are involved in turn. For example, here is a description of several standard upper body exercises:

• Triceps workout. Heels together, toes slightly apart, dumbbells in hands. Raise your hands to your shoulders, on a count of one - lift them up, on a count of two - lower them to your shoulders. Medium pace, do 3 sets of 15 reps. Rest – 30 seconds.
• Working out the biceps. Performed while standing. Heels together, toes apart, arms along the body, each with a dumbbell. Begin to bend your arms alternately at waist level, that is, only at the elbow joint. Perform at a medium pace. Repeat 20 times, rest 30 seconds and repeat the set.
• Working out the pectoral and deltoid muscles. The same starting position as in the previous exercises. Extend your arms at shoulder level, holding a dumbbell in each. Stretch your arms out to the sides without bending them. At the same time, rise up onto your toes. The number of repetitions is at least 10 times.

Features and rules of Total Body training

Depending on a person’s physical fitness, training can take place both in a group and individually. The main feature of Total Body Fitness classes is that the sets of exercises work for results: fat is burned, but muscle mass remains.

The main rule is alternating exercise modes, which can be:

• static;
• dynamic;
• isolated;
• complex.

Regularly attending training will help:

• lose weight;
• saturate the body with oxygen;
• improve cardiovascular system performance;
• make the body sculpted and beautiful;
• to be not only slim and healthy, but also calm and balanced.

  

  Read also:  5 main exercises for a football player. Tips from a Spanish coach

The result of the classes will be especially useful if in combination:

• maintain proper diet and drink;
• monitor the emotional stress of the body;
• introduce daily walks in the air into your schedule;
• maintain regular attendance at classes;
• make time for rest.

To avoid injuries and consequences, training is carried out under the guidance of a trainer, especially when working with sports equipment. For classes, you must have comfortable sports shoes and clothes.

Don't miss the most popular article in the section: Body drying for girls. Training program, detailed nutrition menu for the month by day.

Upper body tabs

There are also variations of this fitness program. Upper body tabs are a strength training set aimed at working out the abs. Especially suitable for those who want to correct their figure in the waist area and “dry out”. Often goes along with stretching, so that at the end of the session you can relax the muscles and stretch them to consolidate the result. The duration of the workout may be slightly longer - 55 minutes. It is best to attend classes at least 2 times a week. An excellent workout to start your acquaintance with upper fitness.

BODYBALANCE

Do you want to feel the atmosphere of BODYBALANCE? Watch our demo video below.

What is BODYBALANCE?

BODYBALANCE is a yoga-based workout program that will appeal to anyone who wants to develop flexibility, core strength and well-being. BODYBALANCE provides an excellent chance to get acquainted with yoga for those who are new to it. At the same time, more advanced members will be able to diversify their traditional yoga experience, as BODYBALANCE workouts also include exercises from Tai Tzi and Pilates. BODYBALANCE allows you to develop flexibility and core strength, reduce stress and focus on achieving wellness and harmony.

Why is the BODYBALANCE program effective for your club members?

The modern reality is that many of your club members lead stressful and stressful lifestyles and are in search of harmony. BODYBALANCE training brings the physical and mental benefits of yoga into the walls of the fitness club, where it is easy for your members to make it a part of their fitness life.

Because the BODYBALANCE program focuses on developing flexibility and core strength, it is the perfect complement to other Les Mills workouts. You will offer your members a great opportunity to overcome stress and improve their well-being within the walls of your club without the need to visit a specialized yoga or Pilates studio. LES MILLS instructors know how to make training effective and inspiring for people of any skill level.

Why is the BODYBALANCE program effective for you?

BODYBALANCE workouts last 30, 45 or 55 minutes, allowing you to create a more flexible schedule. BODYBALANCE fits perfectly after other popular Les Mills workouts, helping to consolidate the results achieved there.

Today, training for body and soul is one of the most developing areas in the fitness industry. In recent years, the number of studios specialized in this area has increased sharply. BODYBALANCE offers the opportunity to experience the experience of such a studio within the walls of your club. This is a great way to recover and reboot your strength, thoughts and motivation. The use of the freshest and most motivating music during training sets us apart from specialized studios and makes these classes unforgettable.

Interested in adding BODYBALANCE to your club schedule? Contact us

Upper body press

A set of upper body press exercises is aimed at strengthening the muscles of the back and chest, arms and shoulders. There is very intense physical activity, so beginners should not come. Standard exercises include push-ups and high-repetition movements with a body bar. It is better to start with the usual upper body, and then move on to mixed format lessons. Special equipment and shock absorbers are actively used. After a couple of months of regular training, you will notice significant changes in your body; your back and chest muscles will become stronger.

Of all the fitness areas, I often gave preference to strength training, since dancing, stretching, yoga are beautiful, but strength training is still better for breathing and muscles. Workouts vary in purpose and equipment, so before choosing your option, you need to decide what you want from your body and what equipment you can handle.

I will list the strength classes that I attended, most likely there are many more, but I don’t set myself the goal of embracing the immensity, the classes listed will be enough to get your bearings.

Super Sculpt

the Super Sculpt class
to be one of the universal strength classes, thanks to which you shape your body like a sculptor, since the goal of this class is to train all the main muscle groups, but you will have to work a lot, no skipping and not giving yourself any slack.

The training takes place in an average mode, first an active warm-up, and then includes exercises with various types of equipment - dumbbells, body bars and mini-bars; for greater load, some of the exercises are performed on step platforms, after such classes step aerobics will seem like an easy walk on the platform. The pace is intense, so without proper breathing you will quickly run out of steam.

In addition to muscle training, fat is actively burned, endurance is trained, and the result is a beautiful, trained body.

Power Ball

Power Ball class
is again a strength fitness direction, very similar in its main goals to Super Sculpt, but the main equipment is special balls - fitballs, as well as additional equipment such as dumbbells and sometimes body bars. Again, the training begins with a warm-up, which requires agility and coordination, as the big gym squats require. Then again, strength exercises, which end with stretching on a fitball, which in my opinion is ideal for stretching.

These workouts will be useful for those who take care of their spine, since thanks to the fitball, the load on it becomes less, and the exercises themselves remain no less effective for one or another muscle group.

In addition to the strength focus of this set of exercises, beautiful posture is formed, as well as the development of coordination and dexterity, since the fitball itself during the first training must also be tamed, it does not want to stand in one place.

Pump Power

Pump Power class
is a strength class where training is carried out using mini-barbells, again suitable for those who want to pump up their whole body. It differs from the previous three directions only in the equipment, the intensity and results are similar.

Narrowly targeted strength training.

But among the strength classes, we can distinguish those that work not all muscle groups, but only some.
These include: ABS, Low Body Power and Up Body Power Classes. Abdominal Back Spine or ABS class

- these are strength training aimed at working the abdominal muscles, thighs and buttocks, lower back, and more exercises specifically for the abs. I would call this course narrowly focused; it is more suitable for those who want luxurious abs with checkered shapes. I took this course as an additional course to Power Ball or Super Sculpt, since in its pure form it is still one-sided.

The training is structured traditionally; if additional equipment is used, it is in classes of higher intensity. Be prepared to do planks often, ABS trainers are already very fond of them.

At one time there were UB-LB classes, that is, Up Body and Low Body, but they turned out to be ineffective. since working out half of the session and working the other half down turned out to be a boring and incomprehensible task, since without a warm-up everything is in vain, so in sports clubs either this course was not introduced or it was divided.

Low Body Power class

- a strength type of fitness, consisting of exercises to work the muscles of the lower body, that is, legs, buttocks and abdominals. So to speak, a course of slender legs and elastic buttocks.

Up Body Power class

- a strength type of fitness aimed at training the muscles of the upper body and abdominal muscles, that is, strong arms and a slender figure up to the waist.

Again, in a normal state of health, I would not give preference to one of the directions, that is, I would give one workout for leg day, and another for arm day, and the abs would get a double load, which is also quite good.

Summarize.

In my humble opinion, a woman should have strength training in a fitness class at least once a week, and ideally twice, since in addition to fatigue and thirst, it is these areas that will give something that others cannot: beautiful and elastic muscles thanks to the stress that they will experience during exercise.
And a sufficient number of presented options will allow you to decide on the direction depending on the purpose and equipment. How you want to look great! So that not only your acquaintances, but also yourself can admire your figure and posture. There are many and one of them is Upper Body. What is this in fitness? That's what we'll talk about now.

What are the benefits of lower body training?

Even the easiest exercises have a positive effect. Based on the goals set and the benefits received, the training can be divided into three levels of difficulty.

• Easy. His goal is to bring a little more movement into life and avoid the consequences of physical inactivity. Beneficial effects - developing endurance, improving pelvic circulation, strengthening the abdominal and leg muscles. Abdominal pain goes away, gas production decreases, well-being improves, constant fatigue goes away, and positive changes occur in the sexual sphere. Such effects are possible only with regular exercise.
• Average. Its goal is moderate weight loss and the formation of muscle relief. Has the same beneficial effects as the easy level. In addition to them - a decrease in the volume of the abdomen and buttocks, the formation of beautiful toned shapes. For full effect, a balanced diet and calorie counting are required.
• Difficult. Designed for trained people. His goal is to achieve the desired shape and do deep muscle work. This complex can be a good base for other types of amateur sports.

The difficulty level of low body classes should be selected based on the initial level of training. Overweight people who dream of slender hips and firm buttocks should start with the easy level, and only then move on to the medium and difficult level. This will not give a quick effect, but it will help you reliably and safely lose weight and work out your shape. It's best to leave difficult workouts for last to achieve perfection at an already reduced weight.

At the initial stages of training, a paradoxical phenomenon may be observed - the shapes are clearly outlined, the volumes decrease, but the number on the scale does not change or increases slightly. This is not an indicator of ineffectiveness of classes, quite the contrary. Muscle tissue is denser than fat tissue - it takes up less volume, but weighs more. Therefore, constant weight during external weight loss is an indicator that muscles instead of fat have begun to develop in the right places.

A little about the training

The name of the system already speaks for itself. Upper body training. The bulk of the time in classes is aimed at strengthening the muscles: chest, arms, abdomen, neck and shoulders. Special equipment for weights is used. This includes dumbbells and body bars.

Let's move on to the tasks of the Upper Body system. The exercises used in the classes help improve, restore and strengthen the motor function of the limbs. Solve problems associated with the spine.

Basically, Upper Body differs from other activities aimed at getting a great figure. There is only one thing that unites them:

• Proper nutrition. Minimum sweets and starchy foods.
• Compliance with the exercise regime and the need for rest after them.
• Always and everywhere follow the recommendations of the sports instructor.
• Physical activity after training.
• Drink more water.

Upper Body classes will help make your figure the figure of your dreams, and your posture stately and graceful.

Who needs such training?

Taking into account the results that training in the Upper Body system leads to, the complex can undoubtedly be useful:

• the already mentioned female persons (who want to make their body beautiful, elastic and resilient, but without a visible increase in superficial muscles);
• everyone who wants to start full-fledged training without even an initial level of training;
• people whose lifestyle involves daily increased loads on the spine and who do not have at least some developed abdominal and back muscles (responsible for the stable position of the body and support of the spine);
• physically well prepared and not suffering from diseases of the musculoskeletal system, relatively elderly people aged 50+ (in the latter case, permission to work with heavy weight can only be given by a specialized medical specialist).

The complex (especially its strength part) is strictly prohibited only for hypertensive patients, “heart patients” and the already mentioned representatives of the group of people whose spinal problems are quite serious - therapeutic yoga is more suitable for them.

Where are we going?

When starting to play sports, every person knows approximately what result he wants to get. This system is no exception. That’s why now let’s talk about where Upper Body will lead us, 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 entire body. If problems associated with it arise, they immediately affect the entire body.
• Your posture will become beautiful.
• Your shoulders will not appear full.
• You will feel the strength in your muscles.
• Blood circulation in tissues will improve.
• Figure flaws will be corrected. The waist will be thin and the stomach will be flat.
• Make the muscles of your arms and body beautiful, strengthen your back.

How tempting? All that remains is to gain willpower and find a good instructor. By the way, you will also need dumbbells, medicine balls, and a step platform.

We figured out a little about the question of Upper Body - what it is, and now about how...

Lesson in progress

Let's start with the fact that during classes you will use sports equipment. By the way, it was mentioned above. Thanks to special devices, the training will be more intense, the muscles will be well worked out. Class duration is forty-five minutes. No aerobic warm-up, just basic exercises using special equipment. Which weighting agent should be used depends on the individual characteristics of the person. It is best for beginners to use dumbbells; experienced athletes can take equipment that has a lot of weight.

Upper Body classes - what are they and where else can they be held? What this is is already known, and in addition to the fitness club, they can also be carried out 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. This is where you will record your study schedule.

Total Body workouts with equipment

Total Body Fitness - what type of exercise this is and what strength exercises you can do, the instructor will explain. Aerobic and strength training is carried out under the supervision of an experienced specialist to avoid injury.

The following sports equipment is used for Total Body classes:

• dumbbells;
• weights;
• rods;
• medicine balls (medicine ball);
• large balls (fitball);
• gymnastic sticks (body bars);
• step platforms

You can work all the muscles of the body, master the technique, adjust the load and get the maximum effect from the workout if you use sports equipment correctly.

Exercises with sports equipment:

1. Exercise with a bodybar. Modern sports equipment helps strengthen your posture and shape your figure. Assume a position with your feet shoulder-width apart and your back straight. Place the bodybar weight recommended by the trainer on your shoulders and grab it with your palms at the ends. Inhale – squat, try to keep your knees at 90˚. Exhale - rise. Repeat 30 times in 2 sets.

   

2. Medicine ball exercise helps develop balance. A medicine ball is a round ball-shaped weight. Its weight can be from 1 kg to 20 kg. Take the basic stance position. Bend your left leg at the knee and take a medicine ball in your hands. Stretch your right leg back and arms forward. Stand in this position for a couple of seconds and return to the starting position. Perform the exercise 10-15 times, alternating legs. Number of approaches – 2.

   

3. Fitball exercises help strengthen the muscle corset and improve coordination of movement. To do this, take a ball that matches your height. Place your feet against the wall and lie on the fitball with your hips. Clasp your hands behind your head or cross them over your chest. Lower the body and raise it, returning to the starting position. Perform the exercise 15 times in 4 approaches.

   

4. Kettlebell swings. Place your feet shoulder-width apart, grab the weight with both hands, lean forward and bring it between your legs. Keep your back straight. Swing to the shoulder and bend again. Repeat the exercise 15 times, number of approaches – 3.

   

5. Lunges with dumbbells. The exercise should be performed slowly so as not to injure the knee. Take dumbbells in your hands and, in a half-squat position, put your left leg forward and take your right leg back. Keep your knee suspended. Perform lunges one at a time, changing stance. It is important to maintain balance and a straight back. Perform 15 times, number of approaches – 3.

Training frequency

This is also an important factor that influences 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 recover after training for two weeks. During these fourteen days, it is advisable to exercise 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 each muscle group you will need dumbbells. Several approaches are performed. One approach - ten repetitions. With each lesson their number increases.

Let's look at a few exercises below. Before you start, consult your doctor. It is important. After all, no one wants to harm their health. Let's start implementing the complex.

How does the training work?

During the class, certain exercises are performed for 45-55 minutes, which involve several joints, which increases the load. The complex consists of squats, lunges, and exercises similar to ballet plies, which are performed in a vertical position. At the end of the workout, some muscle groups are worked locally. For example, when the practitioner is already tired, it is effective to do swings that engage the gluteal muscle or involve the surface of the thighs.

Do you need special equipment for those performing the Lower Body complex? What is it, if used?

In fact, there is no particular need to use weights, since your own body weight is often enough. However, trainers often advise using a body bar. It is a weighted bar encased in rubber. In the first classes, trainees who are not yet familiar with the correct technique can use light weights, but having mastered the exercises, they can safely move on to more impressive loads. The more additional weight you exercise with, the more effective your workout will be.

Upper Body Exercises

Let's move on to the training. By performing these exercises, you can practically understand that this is the Upper Body.

• Working out the biceps.

Starting position: standing. Heels together, toes apart. The arms are located along the body. Take dumbbells. Alternately bend your right and then your left arm at the elbow joint. The exercise is done at an average pace. The number of repetitions is from twenty to thirty.

• Forearm muscles and triceps.

Stand with your heels together, toes slightly apart, and your upper limbs along your body. Dumbbells in hands. Limbs are raised to the shoulders. Then they are lifted up, lowered again 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.

• Pectoral and deltoid muscles.

Starting position, as in the first two exercises. Only the hands with dumbbells are directed forward. They are located at shoulder height. Raise yourself on your toes and spread your upper limbs to the sides. The number of repetitions is from eight to twelve times.

A set of exercises for beginners

Before starting Total Body classes, you first need to assess the physical capabilities and condition of the body. Fitness for beginners has its own list of recommendations and rules that will help a beginner avoid mistakes and injuries.

The main program should always include:

• heart training (walking, running);
• strength exercises (using sports equipment);
• exercises for flexibility.

The best starting exercises for beginners are:

1. Muscle stretching. Take position: feet shoulder-width apart. Perform head tilts to the right, left, back, forward until a count of 30. Approach 2 times with a break.

   

2. Pushups. To get into a push-up position, lie on the floor, place your hands shoulder-width apart, and keep your body horizontal. The main thing is not to arch your back or stick out your butt. Slowly lower your body to 2 cm from the floor and, pressing your hands, straighten your elbows. For a more simplified option, you can start classes by doing push-ups from your knees or against a wall. Perform 10 repetitions. Number of approaches – 4.

   

3. Plank. A classic option for beginners is the static plank exercise with emphasis on the forearm. Take an emphasis, lying on your elbows. Feet shoulder-width apart, knees straight, back straight. Perform three sets of 30 seconds.

   

4. Lying leg raises. Lie with your back on the floor, bring your legs together, pull your toes forward, and place your hands along your body, palms down. Raise your legs up perpendicular to the floor, hold for 2 seconds and lower down without touching the floor. Repeat the exercise 8 times. Number of approaches – 5.

   

5. Swing your legs. Take a position lying on your side. Raise your top leg high up and hold for a couple of seconds. Return to starting position. Perform 10 times on each side in 3 approaches.

   

The main thing in classes is a positive attitude, the right choice of starting program and a competent instructor.

A few exercises and something else

• We work the back muscles.

Feet are shoulder width apart. Hands with dumbbells raised up. As you exhale, bend forward. You can't bend your legs. As you inhale, straighten up. The pace of the exercise is average. The number of repetitions is ten.

• Gymnastics for the press.

Don't forget the dumbbells. Sit on a chair. The toes rest on the table or sofa, the arms are raised to the shoulders. Tilt your body back and return to the starting position. The pace of execution is slow. The exercise should be repeated at least ten times.

Like any physical activity, Upper Body also has contraindications. These include:

• Phlebeurysm.
• Diseases associated with the cardiovascular system.
• Problems with the spine.
• Hypertension and pregnancy.

That's why, before you start exercising, you should consult your doctor.

Basic set of Lower Body exercises

Some body low workouts include exercises for the back, especially the lumbar region. This is due to the working conditions of many trainees, because most middle-aged people are busy in the office and lead a sedentary lifestyle. Accordingly, back pain and problems with the lumbar region appear.

However, such exercises are not basic for BodyLow, but only serve as a supplement as needed. Work on the abs is also not the main one, but more time is devoted to its development in such a training system, since the lower abdominal area, including the sides, For most it is considered problematic.

Squats

Plie squat

Lunges

Bulgarian lunges

Swing your legs

Hip thrust

Upper body fitness - what is it?

Upper body workouts are perfect for developing muscle groups in the shoulders, arms, abs and back. They can improve blood circulation and help in the fight against excess weight, correcting the figure.

A correctly selected set of Upper body exercises will help reduce your waist, giving it a noticeable slimness and a flat stomach.

Upper body fitness training is distinguished by its intensity. It is for this reason that it is best to take some time to warm up in advance. Aerobics is perfect for this. This way, you will set yourself and your body up to a high level of stress, eliminating unpleasant consequences.

Benefits of classes at the club

• Spacious room specially equipped for sports;
• Training equipment is included in the cost of the lesson;
• A mirror wall allows you to see and correct defects in technology, if any;
• The trainer will select a set of exercises based on your level of physical fitness and health;
• The trainer will be able to monitor the correctness of the exercises and correct deficiencies;
• Possibility of individual consultation with a trainer if you have any questions;
• Possibility of training in a group or individually.

For full effect, three workouts per week are enough. You can also consult with a sports nutrition specialist at the club. You don’t have to look for scattered information - all the club’s specialists are ready to give advice to beginners or experienced sportsmen and women.

Features Upper body fitness

Upper body classes are designed to use a variety of sports equipment in the form of dumbbells, body bars, step platforms, rubber shock absorbers, medicine balls, etc. The duration of classes is from 45 to 55 minutes. The load and weight of weights must be selected individually based on the level of training and physical capabilities.

Beginners begin their workouts in a lighter mode, for example, with dumbbells. Experienced athletes choose sports equipment with heavy weight. One way or another, the load is selected from the individual characteristics of each.

Upper body classes can be carried out in sports clubs and independently at home. It is important to take into account that a personal trainer will competently select a lesson plan and individual load, and will also instruct in the choice of strength equipment. At home, you are your own coach. If you are a supporter of the latter version of upper body exercises, then you will need dumbbells and a huge supply of patience, endurance and desire to achieve results. You can create your own personal training plan and strictly follow it. As a reminder, place it where you can see it and mark it with a bright marker. It is recommended to exercise no more than 3 times a week. However, it is necessary to take into account the individual characteristics of your body. After exercise, muscle recovery takes up to 2 days. Breaks are usually filled with lower body workouts or combined with cardio workouts.

Deep work training - what is it?

Deep work training (translated as “Deep Work”) is a fitness trend that is gaining popularity in Russia. Although it can be called a relatively young trend, it has won the love of many exercise fans not only in Russia, but also in Europe. And it’s not surprising, because training includes not only the development of the body and physical capabilities, but also a positive effect on the mind and emotions. This program is also suitable for those who do not have enough regular fitness or are not satisfied with classical yoga.

In our fast-paced world, where stress is a constant companion for many people, where there is less and less time for oneself, everyone wants to make the most of their free time. A useful program will help, because this workout (Deep work) in an hour or an hour and a half allows you not only to pump up your body, but also to get a boost of energy.

Two coaches introduced this direction to the world: Robert Steinbacher and Alexa Le. They are also known as the creators of the “BodyArt” program, from which Deep work emerged.

Upper body fitness - exercises

We bring to your attention simple exercises, selected specifically for practicing in a calm environment at home. All you need is dumbbells and a serious attitude to achieve results.

If you want to improve the condition of your biceps, you must perform the following exercise regularly. Stand so that your heels are touching and your toes are pointed out. Hands should be kept along the body, with palms facing forward. Alternately bending your arms with dumbbells at the elbow, perform up to 30 approaches for each arm at an average pace. If the goal is to improve the condition of the triceps and forearm muscles, perform the following exercise. We stand so that our heels are touching and our toes are apart. It is important to maintain an angle of 45 degrees. We hold our hands along the body, the state is relaxed. We take a dumbbell in each hand and raise our hands to our shoulders, touching them. Then you need to raise your arms up and lower them to your shoulders, after which we return to the starting position. It is necessary to do 15-35 repetitions at an average pace. If you need to strengthen the deltoid and pectoral muscles, it is important to perform the following exercise. It is performed standing, but the arms must be raised to shoulder level, while keeping the palms so that they are directed inward. We hold dumbbells in our hands and spread them, holding them straight to the sides, rising on our toes. Then we return to the original position. At an average pace, it is recommended to do 8-12 repetitions. If you want to be proud of a beautiful back, the following exercise is suitable for you. It should be performed standing with your feet wide apart. We raise our arms with dumbbells above us and, exhaling, bend forward. We make sure that the legs do not bend. Inhaling, we straighten up. Slowly, we do 10-12 repetitions. If you have long dreamed of a flat stomach, then this exercise is just what you need. It is recommended to take a sitting position. It is better to use a chair for these purposes, as it is convenient to place your feet behind its legs. We raise our hands to our shoulders and tilt our body back, then return to the original position. Performing this exercise slowly, you need to do 8-10 repetitions.

A set of weighted exercises

To achieve a perfectly pumped up body, you should increase the effectiveness of your training, giving preference to a set of strength exercises.

You can make standard exercises heavier if:

• increase the number of repetitions of exercises;
• reduce rest between training blocks;
• add the number of approaches;
• combine some exercises into a complex;
• increase the duration of cardio exercise;
• introduce exercises with weights into the complex.

Total Body Fitness (what it was said above) is a universal set of classes that allows you to perform, in addition to standard aerobic exercises, strength complexes with weights.

To increase the effectiveness of Total Body Fitness classes, various types of weights are used.

Common weights:

• The most common weights for Total Body are bracelets weighing from 0.5 to 5 kg. They are put on the arms and legs before performing exercises;
• A weight belt is a less popular fitness device, but it perfectly develops the body’s endurance;
• Sand bracelets and belts are bulk models that are effective for hiking. For beginners, a weight belt weighing up to 2 kg is suitable.

The complex of weighted exercises includes:

1. Raising your arms in front of you. Attach weighted bracelets to your hands. Stand straight, turn your shoulders, lower your arms. As you inhale, raise your arms in front of you and perform scissor exercises, counting to 20. Raising your arms above your head, perform scissor exercises again. Slowly lower your outstretched arms parallel to your body. Perform 2 sets of 15 times.

   

2. Swing your hips. Stand sideways to the chair. Support yourself with your hand, and bend your other hand at the elbow and place it on your thigh. The supporting leg is placed on the side of the chair. Straighten the other leg and hold it in front of you. Lower and move to the side. Change legs. Perform 20 times for 5 approaches.
3. Reduction and extension of legs. Take a position lying on your side. Bend your lower arm at the elbow and support your head. Bend your upper leg at the knee and place it on the floor. Raise and lower your lower leg. Switch sides of the starting position and work with the other leg.

   

4. Exercises for the waist . Take the position - basic stance, feet wider than shoulders. Pull your stomach in and don’t relax. Bend your right hand at the elbow and place it on your waist. Counting to 10, pull your left hand up as high as possible, counting to 10. Change hands and perform the exercise 15 times in 2 approaches.
5. Press. Lie down on the mat and rest your elbows. Legs are bent at the knees and slightly raised from the floor. Tighten your stomach, bend your legs and pull them towards your chest. Return to the starting position, but do not place your feet on the floor. Do 3 sets of 15 reps

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