Beginning Upper Body Workout:
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If you're just starting out with weightlifting, you undoubtedly already know that you should work out your chest, back, shoulders, biceps, triceps, core, and lower body. It may sound like a lot, but lifting weights has many advantages over other forms of exercise, including the ability to reduce body fat, get stronger, feel more self-assured, and make other tasks easier.
A total body workout regimen is a common starting point for beginners, but it's not the only choice. These exercises are shorter and might fit into a hectic day better. You can easily divide your workouts into separate sessions on different days to target different muscle groups.
Anyone looking to begin strength training can benefit greatly from this upper body programme for beginners. It contains straightforward dumbbell workouts that work the entire upper body as well as the core. The goal is to start putting on muscle and strength to lay a solid foundation for when you go on to harder activities.
It's crucial to pick your weights wisely. When you first begin, err on the side of caution and use lesser weights so you can master your form. Make sure you complete the exercises properly. Use heavier weights after your body has gotten used to them.
Beginning Upper Body Exercise
• Chest push- up
• Chest flies
• Lat pulls
• Back extensions
• Bicep curls
• Bent arm lateral raises
• Overhead presses
• Triceps kickbacks
Getting Going:
Before attempting this or any other exercise, please see your doctor if you have any injuries or other concerns. A resistance band and a variety of weighted dumbbells are required. Two or three times per week, with at least one day of rest in between, carry out this exercise.
To warm up your entire body, start with a 5-minute gentle cardio warm-up or perform each exercise with extremely light weights. Each exercise should be done for 1 set of 15 repetitions. The final rep should be difficult yet manageable. Adjust or avoid any workout that hurts or makes you uncomfortable.
Modified Push-Ups (Chest):
Beginning on your knees, walk your hands forward until they are wider than your shoulders and your back is flat.
Go as low as you can into a push-up while bending your elbows. Even if you can only move a few inches at first, it's okay. Make sure your head and neck are in alignment and that your chin is not taking the lead.
Take some weight off your upper body by walking your hands back if you find this to be particularly difficult. If floor push-ups are difficult for you, you can also try a modified variation like an uphill push-up or a wall push-up. To go to more difficult push-ups, you might need to develop your upper body and core strength.
Chest Flies (Chest):
Hold weights while lying on a step, bench, or floor; the recommended weight ranges for men and women are 8 to 15 pounds and 5 to 8 pounds, respectively.
Hold the weights palms facing in and straight up over the chest. As you slowly lower your arms to your sides, brace your core to keep your body stable and bend your elbows just a little bit.
Bring the arms out and down until they are just below the chest. You want to retain the focus on the chest since lowering yourself too far will involve the shoulders. Moreover, the chest is often stronger than the shoulders, so going too low might cause shoulder pain. Lift your arms back up to the starting position to complete the workout.
Lat Pulls With Band (Back):
Hold a resistance band in each hand while sitting or standing. Although you might need to modify your hand position to get more or less tension, your hands should be roughly 2 to 3 feet apart. The exercise will be more challenging the closer your hands are together.
Start off by keeping your arms straight overhead while squeezing the right side of your back and opening the band while pulling the right elbow down towards your ribcage. Repeat from the original location. 15 reps should be performed with the right arm, followed by 15 on the left.
Back Extensions (Back):
With the elbows bent, lie face-down on a mat with the hands next to the ears. Focus on using the lower back muscles as you slowly elevate your torso off the ground while engaging your abs.
If you need to, you can gently support yourself with your hands, but you should attempt to use your back muscles as much as you can. Repeat after lowering.
Another, more difficult approach is to place the hands behind the head. Much more difficult: Lift your chest off the floor while keeping your arms straight out in front of you.
Biceps Curls (Biceps)
You might be able to utilise a heavier weight for bicep curls. Hold weights in front of your thighs with the palms facing out while you stand with your feet around hip distance apart.
Curl the weights towards your shoulders while bracing your abs and bending the elbows. Make sure your elbows remain at your torso and don't move forward. Repeat while lowering back down gradually to maintain the muscle's tension.
Bent Arm Lateral Raises (Shoulders)
You should use a lighter weight for the lateral rise exercise. Place dumbbells in your hands while keeping your arms bent at a 90-degree angle with your palms facing in.
Lift the arms straight out to the sides while maintaining the 90-degree angle and keeping the elbows stationary. Raise your shoulders. Your arms should be parallel to the ground at the peak of the action. Repeat after lowering.
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