How to Enhance Upper Body Health

Pull up the barbell to develop your back and lats. One of the best exercises for developing your back and lats (the muscles that run along the sides of your body under your armpits) is the barbell pullup. Similar to (but not the same as) the back-arm pull-up as described above, you must hang from the bar and pull your body up so that your chest is close to the bar. In addition to the benefits for the back and lats, the pullup also works the shoulders and arms, so it’s a good upper body workout.

• The standard practice is to hold your hands on a stiff crossbar, with your palms facing out and your hands shoulder-width apart. You pull your body up to the bar without swinging or swinging your legs, without bending your knees or jerking your body. Ideally, bring your chest as close to the bar as possible, touching your chest to the bar if possible. Lower back down to the “hanging” position and repeat.
• Try varying your grip width to work other muscle groups. A wide fist will minimize the contribution of the arm muscles, causing the back and lats to work harder.

Practice pulling weights when you can’t pull the bar. Not everyone can pull up the bar, and only a few can pull more than a few reps at a time. If you find pulling the bar too difficult, you should practice pulling weights. This exercise usually requires a machine or a weighted cable structure, you will pull the barbell from a high position over your head down to your chest. Thus it allows you to perform the same movement as pulling the bar, but with less resistance.

• To pull the weight cable, you sit on the bench in front of the weight machine, grasp the cable bar with your hands wide, the grip position is on. Lean back slightly and use your back and lats to pull the bar down to your chest. Slowly bring the bar back up and repeat. Do not bend at the hips or waist to gain strength to pull the weight, because then the exercise is easier to do but can lead to lower back pain.

Rowing to develop back muscles. As the name suggests, weight rowing mimics the “pull” motion of a paddle when one is rowing a boat. Rowing has many variations and is usually performed in a chair or in a sitting position. The following is an example of rowing with dumbbells; Rowing machines or weightlifting structures are also commonly used in the gym.

• To row with dumbbells, first bend over on a bench, placing your right palm and right knee on the chair to support your body. Keeping your back straight, stationary and parallel to the floor, grab a dumbbell with your left hand. Pull the dumbbell straight up to one side of your chest, using your back muscles (not your arms). Do not shake or rotate your upper body while doing this movement. Lower the weight back down and repeat. Do the same for the right hand.

Practice “smashing the ball over the head” for the lats. It’s true, you can develop lats with just a medical ball. This exercise requires you to repeatedly throw a medical ball to the floor with force, almost like you are doing a basketball hoop with maximum strength.

• To practice hitting the ball overhead, you start by holding a medical ball in front of you with both hands. Raise the ball overhead, fully straightening your body. Bring the ball down quickly and throw it to the ground in front of you with maximum force. Catch the ball as it bounces and repeat. ^[3]

Lift weights the traditional way to work your lower back. This exercise is often overlooked even though it is important to prevent injury. If done correctly, this is an exercise that can develop important muscles of the lower back, hips, and core. It makes it less likely that you will injure your lower back while doing other exercises. Since back pain is the most common cause of disability in the US, this exercise can be an essential part of most people’s exercise program. ^[4] However, traditional weightlifting can be difficult for beginners to do correctly, so you should observe or work with someone experienced before doing it yourself, and Use light weights until you feel more confident.

• The standard way to lift weights is to place the barbell on the ground in front of you. Extend your feet shoulder-width apart with the tops of your feet under the barbell. Squat down and grab the barbell. Bend at the knees and hips, not at the waist, as if you were sitting down in a chair. Keep your back straight. Grasp the bar with one hand facing in and the other hand facing out. The hands should be slightly wider than the shoulders so that the legs fit between the hands.
• Next, lower your hips so that your thighs are parallel to the floor and your calves are almost perpendicular to the floor. Raise the weight by standing up, moving your hips and shoulders at the same speed and keeping your head up throughout the movement. Do not arch your back during the procedure. Reverse the “stand up” movement to bring the weights back to the floor.

Do biceps curls first. As one of the most popular upper body exercises in the world, biceps curls are easy to perform and can work for the inner upper arms. To perform this exercise you’ll need a set of dumbbells (weights held in one hand) or barbells (larger weights held in two hands), or something similar to a heavy grocery bag.

• Initially, you stand upright, holding dumbbells in one or two hands. Hold weights at waist or thigh level with palms facing forward. Keeping your elbows still and tight at your sides, lift the dumbbells up to your chest or neck. Immediately lower the dumbbells back down to the starting position (pause when the arms are almost fully extended), then repeat. Move slowly and smoothly throughout the exercise.
• For best results you should practice three or four times. Each time you do about 10-15 reps and rest for a while between sets (for beginners, you can rest for up to 90 seconds). ^[5] Rep and cadence are similar for all exercises mentioned in this article, unless otherwise recommended .

Exercise back biceps. While biceps curls are the exercise of choice for many people to get in shape, there’s a lot of evidence that the biceps are actually the more useful and important muscle group (which can help keep the body looking good). as those muscles grow larger). ^[6] The posterior stretching exercise will work these muscles, which you can do with a dumbbell or a weightlifting system.

• To stretch your biceps, start in a standing position with dumbbells behind your head, elbows bent at a 90-degree angle. Slowly straighten your arms to move the dumbbell overhead, then lower the dumbbell back to the starting position and repeat.

Add overhead push-ups to your workout. Strong toned hamstrings (back shoulder muscles) will contribute to the beauty of the body, helping you to carry heavy objects without injury. To develop shoulder muscles, you should practice lifting weights overhead. This multi-tasking exercise is basically as simple as the overhead lift and can be performed standing or sitting with dumbbells, barbells, cable systems, or even any weight. whatever you can find in the house.

• To push weights overhead, stand or sit with your back straight, holding the dumbbells in both hands so that they rest evenly on each shoulder. Use your shoulder muscles to push the weight over your head with a smooth, steady motion. Carefully lower the weight back down and repeat.

Don’t forget exercises for the forearms. Although the biceps, biceps, and triceps are the most prominent large muscle groups on the arm, working the forearms can also be of great benefit. Strong forearms give you a stronger grip, so you can easily climb, pull up bars, and perform other tasks that require a strong grip. In addition, muscular forearms also create physical beauty, like a “makeover” for the solid body you are trying to pursue. To train your forearms, you perform the wrist curl exercise with a set of dumbbells, barbells, or a weightlifting system.

• To curl your wrists, sit on a bench or stand up straight with dumbbells in both hands, palms facing forward. Straighten your arms holding the dumbbells in front of you, then roll the dumbbells up but only using your wrists, keeping your arms still. Squeeze the forearm muscles to lift the weight to the maximum height, then slowly lower the weight back down and repeat.

Practice pull-ups. Another multi-tasking exercise that can work the biceps, forearms, and shoulders (in addition to the lats, which we’ll discuss in detail below) is the pull-up barbell. As the name suggests, this exercise requires you to hang from the bar and pull your body up so that your chin reaches the height of the bar. The exercise is simple but difficult to do – many people, especially women, don’t have the upper body strength to get on the bar, so you may need to do other exercises before you pull up the bar.

• To perform this exercise you must have a sturdy bar that can support your weight. Grasp the bar with your palms facing your body, the distance between your hands is slightly narrower than your shoulders. Raise your chin over the bar but don’t let your body shake, twist, or swing, then slowly lower yourself back down and repeat.
• You will probably find pull-ups much more difficult than the exercises mentioned earlier. You don’t have to do 10-15 reps as recommended above; instead, you try to do as many reps as you can without stopping in between, even if it’s only a few breaths.

Raise the barbell overhead. Stand up straight. Grasp the bar with your hands wider than your shoulders. Both forearms should be perpendicular to the floor. Hold the barbell at about the height of your collarbone. Push the dumbbells overhead by fully straightening your elbows. Lower your arms back to the starting position.

Review the order of the exercises. Chest and back exercises should take precedence over arm and shoulder exercises to prevent injury. When you do strength training, remember to work your chest and back first and finish with your arms. Another way is to work your chest and back on one day, then work your shoulders and arms on another day.

Balance your workout with core and lower body exercises. High-intensity upper body workouts can build a muscular body, but it’s a bad idea if you’re only focusing on the upper body. In addition to creating a disproportionate and heavy upper body, that practice can be really unsafe. Skipping core and lower body exercises can leave you vulnerable to injury (especially back injuries), by impairing your ability to maintain a solid posture during exercise. ^[7] All you need to do to avoid this is add more core and lower body exercises to your weekly workout. Here is a short list of exercises that are good for the abs, legs and other parts.

• Squats
• First step
• Crunches (sitting up style)
• Crunches (just lift your back off the ground without sitting up)
• Hip flexor stretch
• Swing leg lift

Consider low-intensity exercises if you are prone to injury. People with a history of exercise-related injuries may want to avoid these exercises if they put a lot of pressure on the injured part. The back and core muscles are of particular importance, as they can cause prolonged discomfort if injured. In this case, you should replace it with low-intensity exercises to avoid putting too much pressure on the injured part but still working the desired muscles.

• For example, people with a history of lower back problems should avoid exercises that press down or twist the spine (such as one-sided sit-ups with dumbbells on the chest) that can put pressure on the discs in the lower back. In this case, instead of doing crunches with weights, it’s better to work your abs in planks so you don’t press on your spine.

Always start with a few minutes to warm up. While there’s still some debate on this, many fitness experts recommend warming up with stretches and light exercises before each workout. Proponents of this view argue that warming will increase blood flow to the muscles and prepare the heart for intense activity, preventing the heart from going into shock from a sudden spike in blood pressure. ^[8] Here are some examples of how to warm up, which you can tailor for you.

• Full body stretch
• 30 seconds of jumping arms and legs
• 30 seconds push-ups
• 30 seconds of sit-ups
• 1 minute skipping rope
• Repeat 3 times, increasing intensity with each rep.

Follow a low-fat and balanced diet. No matter how much exercise you do, your body will only grow new muscle if you provide it with enough material. In addition to any rigorous exercise regimen, you need to include a diet high in lean protein, whole-grain carbohydrates, and healthy fats. Avoid “junk foods,” including foods high in fat, oil, or sugar. Here is a list of foods you should include in your diet:

• Protein: Chicken breast, lean pork and beef, fish, beans, lentils, tofu, soy milk and egg whites.
• Carbohydrates: Products from whole wheat (bread, pasta, crackers…), brown rice, cereals belonging to the group of “superfoods” such as quinoa, thick leek or leafy vegetables (broccoli). green, spinach …), fresh fruit (eat in moderation).
• Fats: Nuts, some fish and seafood, eggs, olive oil, seeds (sunflower, pumpkin, flaxseed…), avocado.