Keeping the body fit and healthy is human’s utmost necessity. Those who are into daily exercise and take endeavours for physical fitness are way more mentally and physically active than those who don’t do anything to keep their bodies fit. Daily exercise is a must for the optimisation of health. It will help if you follow those exercises that work for you in strengthening your body muscles and suit your needs.
Because doing the wrong exercise can be an issue for your body. It would be best to exercise daily to get better results as a workout once or twice a month will not get you a healthy body. Here we will discuss some effective exercises for the upper body to keep you fit and healthy.
Only one essential aspect is needed; you have to be regular in your workout. It would be best if you had a mat for exercise, a pair of dumbbells, and a mini band to do your routine exercise. You need to complete 12 to 15 reps of each exercise. You are required to move from one exercise to the next one without rest. After the end of the round, you can rest for 2 minutes. For an effective outcome, you need to complete three rounds in total.
Chest Press:
- Lie on your mat facing up by bending your knees and keeping your feet flat on the floor.
- Now hold two dumbbells, each in one hand. Your palms will face your legs. Bend your elbow on the floor at 90 degrees. The weights will be in the air. This is the initial position.
- Keep the weights in your hands and press them towards the ceiling. It would be best if you kept your elbow straight. Your palm will face your legs; you have to pause for a second.
- Now slowly bend the elbows. Lower your elbows back down to the floor to make them perpendicular to your trunk. Till here, you have completed one rep. You need to complete 12 to 15 reps.
Bent-Over Row:
- Keep your arms at your side and hold a dumbbell in each hand. It would be best to stand in a position where your feet should be apart from each other, at a proper distance.
- Push your butt back and bend your needs. You need to make sure that you are not rounding your shoulders.
- Now you will look at the floor by gazing a few inches in front of the feet so that your neck will be comfortable and you won’t have any pinching or painful feeling.
- Now pull the weights upward towards the chest. You will keep your elbows close to your body in a hugging position and squeeze the shoulders. For two seconds, you will be required to squeeze the shoulder blades.
- Now, slowly lower the weights you are holding in your hands by extending the arms. The position of the arms while extending will be towards the floor. By now, you have completed one rep. You need to complete 12 to 15 reps of this exercise. Remember, exercises for the upper body to keep it fit require your determination.
Press the Shoulders:
- In this exercise, you will stand by having a distance on both feet. Hold a dumbbell in each hand. The direction of hands will be in such a position that these are at your shoulders when your palms are facing out. The bellows need to be bent. This is the initial position where you start.
- Now, you will be required to press the dumbbells overhead. Here you will keep your elbows straight completely.
- Slowly bend your elbows. You will lower the weight back down to make it to the starting position. You have done with one rep. You need to complete 12 to 15 reps to get the full essence of workouts or exercises for the upper body to keep your body fit and feel super active. Your muscles will be relaxed, and you will feel a visible change in your body after a month (if you keep working on it and have a regular workout).
Single Arm Exercise:
- For this exercise, you will be required to get started in a position where you will be in an all-four direction while your knees will be below your hips. Your palms will be below your shoulders to keep you firm and straight. Now grab a dumbbell and hold it in your right hand.
- At a side position, raise your right arm. You will feel the work in the shoulder at the back position. You need to keep your back straight. Here, it would be best to keep in mind that you have to avoid the position where you can twist your back to the side.
- Now, you will be lowering the dumbbell so that it will get back to the ground. You have done with one rep. Now complete 12 to 15 reps for one side. After that, repeat the same procedure on the other side.
- Remember, when you are doing exercises for the upper body, don’t rush. You need to be very calm and composed because if you do it in a hurry, there are chances that you will hurt a part of your body.
External Rotation with Bend Shoulders:
This exercise is easy and simple to do out of various exercises for the upper body.
- In this exercise, you will need a mini band. It would be best if you warped this band around your wrists so that your palms would face each other. To put your forearms straight, you will need to bend your elbows. This is the starting position that you will have.
- Keep your elbows firm at the sides to have a tight position. Now, you have to move your palms so that these will be going away from each other. Then the palms will need to get back to the initial position.
- Your one rep has been completed. Repeat 12 to 15 reps in the same manner.
When doing exercises for the upper body, keep in mind that a 1-day workout won’t affect you, and there will be no change. If you want to make your body fit, you will need to exercise the upper body regularly. Taking a few minutes from your daily routine can help you be in shape.
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