Building The Upper Body You Have Always Wanted
If you are tired of looking at posters of models with toned and chiseled arms
, shoulders, and chests, you do not have to idly wait around any longer. Now is the time to make a resolution-you can build the body you want in time for bathing suit season next summer!
The first think you need to do is be consistent. If you really want results, there is no magic pill or cure-results only come from hard work, and daily dedication.
First, set your mind to your goal-make sure that you have an attitude that will see you through to the end, even on the days you do not feel like working hard. Next, you need to make a plan that will get you the body you want.
This basic upper body workout includes exercises for the chest, back, shoulders, and arms. If you are beginner, you must perform one set with twelve to sixteen repetitions.
If you are more intermediate or advanced, you perform one to three sets with ten to fourteen repetitions. Make sure that you rest at least forty-eight hours in-between your exercises so that you don't injure or overwork yourself.
Make sure that you warm up for at least five to ten minutes before you begin. This will help protect you from injury or strain.
See your doctor if you have any medical conditions, and modify the exercises as needed to fit your fitness level. First, try doing some chest/bench presses.
Lie on a ball, bench, or floor with abs contracted. Begin with weights straight up over chest, elbows slightly bent.
Bend the elbows and lower arms until the elbows are just below shoulder level (arms should look like a goal post). Contract the chest and push arms up, but do not allow weights to touch at the top.
Pushups are very important too, particularly for your chest. Begin in a pushup position on the floor, hands wider than shoulders and resting on the knees or on a ball for added intensity.
Bend elbows and lower into a pushup, elbows to ninety degrees and abs in tight. Do not sag in the middle.
Push back to start and repeat. Do as many as you can, without injuring yourself.
Barbell rows are the next thing to conquer. Holding a bar or weights in front of thighs, bend your knees and tilt your torso forward to about forty five degrees, abs in tight.
Take the weight out, following line of thighs, and then squeeze the back to draw the weight in towards the belly button. Avoid this move if you have back problems.
Back extensions are next. Lie face down with your hands either behind the back, or lightly cradling the head.
Lift your upper body off the ground a few inches, keeping the head and neck in alignment. For a challenge, lift your feet off of the ground keeping your legs straight (knees don't have to be together).
Hold it for two to four counts, then lower and repeat. Overhead press is going to be next!
Sit or stand holding your weights in your hands, elbows bent, and the weights next to the shoulders. Straighten the elbows and push the weights overhead, palms facing each other, and slightly in front of your head.
Lower your arms and repeat as often as you can. For some front raises, stand with your feet hip-width apart, abs in, and torso upright with medium weights resting in front of thighs (palms face the thighs).
Lift your arms to shoulder level, elbows slightly bent, and palms facing the floor. Lower them slowly and repeat.
For concentration curls, kneel or sit in a chair, and prop right arm on the inside of right leg, weight in hand, and palm facing out. Contract the bicep to pull the weight towards the shoulder (without touching the shoulder).
Do this as many kinds as you can. Last, you need to do some kickbacks.
Bend your torso forward until you are at forty five degrees, or parallel to the floor, elbows bent, and next to your ribcage. Contract your triceps to straighten the elbows, bringing the weights up slightly above your hips.
Keep the abs tight, and raise the torso. If this hurts your lower back or hamstrings, stop right away.
By doing these every other day consistently, you can be sure to meet your goals in no time. You will love the way that your muscles begin to tone!
by: Terry Daniels
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