If you like going to the gym, you already know that gym session
concentrate more on the areas of the body that are most noticeable, such
as butt, stomach, and legs.
However, there is a secret all trainers don’t tell you: a strong upper body is most important for a general defined look, but also it will be the best protection against a possible injury in the future and poor posture.
Moreover, after learning about these exercises, there is no need to hit the road to the gym and spend money each month on a membership. You just need motivation and two dumbbells. And of course, the results will surprise you and you’ll enjoy your perfect body.
The four exercises you are going to read about are created to target the muscles in the shoulders, arms, and upper and lower back. They will improve your posture, strengthen your upper body and give you an amazing rear view.
You just need to perform 3 sets of each exercise with 15 repetitions per set. The dumbbells you start with should be 5-10 pounds. Later, when feeling stronger, continue with a heavier weight.
Perform the exercises three times weekly.
Delt Raises
Place your feet hip-width apart and bend your knees. Lower your torso and shift your hips back until your knees are aligned with your heels. Then, turn your palms to face each other and bend your elbows. Next, lift arms out to the sides until the weights reach your shoulder height. When raising the weights, concentrate on using your back instead your arms. At the end, gently lower your arms back down and keep your core and glutes activated while performing the exercise.
Single-Arm Dumbbell Rows
This exercise requires standing with your feet hip-width apart and bending your knees. Then, shift your hips back and lower your torso until it is almost parallel with the ground. Also, you need to hold a weight in your right hand. You can place your left hand on your left thigh or on a wall in front of you. Then, bend your right elbow and drag the weight up toward your chest, and then slowly release and return your arm down by your side. Engage your core all the time and keep your shoulder blades down and together. Do this 15 times with your right arm and then repeat the same with your other arm.
The “T” Exercise
First, place your feet hip-with apart and bend your knees. Move your hips back and lower your torso almost parallel to the floor. Now bring your weights together while palms face forward. Then, keep your arms straight and lift the dumbbells up to the height of your shoulders. This is the point when you are forming a “T” shape. Slightly lower your arms back down. Keep your core and glutes activated during the whole exercise.
The Newspaper Exercise
Again, place your feet hip-width apart and hold two dumbbells. Have a 90-degree angle from your shoulders to your hands by bringing the weights up. Squeeze the elbows to your waist all the time. Then, turn your forearms out to your sides as far as you can and then return to your starting position.
Images source: http://news.health.com/2015/04/17/4-moves-for-a-toned-back-and-upper-body/
source : mylif
However, there is a secret all trainers don’t tell you: a strong upper body is most important for a general defined look, but also it will be the best protection against a possible injury in the future and poor posture.
Moreover, after learning about these exercises, there is no need to hit the road to the gym and spend money each month on a membership. You just need motivation and two dumbbells. And of course, the results will surprise you and you’ll enjoy your perfect body.
The four exercises you are going to read about are created to target the muscles in the shoulders, arms, and upper and lower back. They will improve your posture, strengthen your upper body and give you an amazing rear view.
You just need to perform 3 sets of each exercise with 15 repetitions per set. The dumbbells you start with should be 5-10 pounds. Later, when feeling stronger, continue with a heavier weight.
Perform the exercises three times weekly.
Delt Raises
Place your feet hip-width apart and bend your knees. Lower your torso and shift your hips back until your knees are aligned with your heels. Then, turn your palms to face each other and bend your elbows. Next, lift arms out to the sides until the weights reach your shoulder height. When raising the weights, concentrate on using your back instead your arms. At the end, gently lower your arms back down and keep your core and glutes activated while performing the exercise.
Single-Arm Dumbbell Rows
This exercise requires standing with your feet hip-width apart and bending your knees. Then, shift your hips back and lower your torso until it is almost parallel with the ground. Also, you need to hold a weight in your right hand. You can place your left hand on your left thigh or on a wall in front of you. Then, bend your right elbow and drag the weight up toward your chest, and then slowly release and return your arm down by your side. Engage your core all the time and keep your shoulder blades down and together. Do this 15 times with your right arm and then repeat the same with your other arm.
The “T” Exercise
First, place your feet hip-with apart and bend your knees. Move your hips back and lower your torso almost parallel to the floor. Now bring your weights together while palms face forward. Then, keep your arms straight and lift the dumbbells up to the height of your shoulders. This is the point when you are forming a “T” shape. Slightly lower your arms back down. Keep your core and glutes activated during the whole exercise.
The Newspaper Exercise
Again, place your feet hip-width apart and hold two dumbbells. Have a 90-degree angle from your shoulders to your hands by bringing the weights up. Squeeze the elbows to your waist all the time. Then, turn your forearms out to your sides as far as you can and then return to your starting position.
Images source: http://news.health.com/2015/04/17/4-moves-for-a-toned-back-and-upper-body/
source : mylif
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