Upper body - power system for the upper body

This power fitness class provides a series of exercises of varying difficulty for the muscles in the arms, back, abdomen, and chest muscles.

His feature - the impact on certain areas of the body. Therefore, if you are not satisfied with waist size, the shape of hands, or do you feel that it is necessary to strengthen the muscles of the back, it is not necessary to engage in a circular exercise: you can only focus on a specific issue. Training upper body sufficiently effective. After a few sessions, you will see the result, and will surely achieve your goal, subject to training mode.

Training lasts 45-55 minutes and repeat this three times a week. To muscles after exercise recovered should take about 48 hours. Therefore it is recommended to comply with the two-day break between workouts. At this time, you can, if necessary, to give the load on other parts of the body.

upper body workout can be done in the gym and at home. To exercise need sports equipment: step platform, bodibary, dumbbells, rubber shock absorbers, medboly.

Upper body exercises

Here are some examples of exercises with dumbbells that you can perform at home. Training does not require a special warm-up, but an easy warm-up did not harm anyone else. The break between sets should not take more than 2 minutes. For this exercise you will need dumbbells.

For biceps. Starting position - you stand with your heels together, toes slightly apart. Pick up a dumbbell and place them along the body, palms forward. Alternately bend your elbows. Exercise should be done at a moderate pace. 20-30 repetitions for each arm.

For the triceps and forearm muscles. Starting position - standing, heels together, toes apart, but the foot forms an angle less than 45 degrees. Hands are placed along the body. At the expense of time with dumbbells hand must be raised to the shoulders (dumbbells should touch them) on account of the two - hand lift up at the count of three - down to the shoulders, at the expense of four - back to its original position. Repeat 15-30 times the average rate.

For deltoid and pectoral muscles. Accept a starting position (as in the previous exercise), but raise your hands forward at shoulder height. Hands with dumbbells turned inwards. On the count of times breed a direct hand in hand, and sat up in his socks, two-count - back to its original position. Exercise should be repeated 8-12 times the average rate.

For the back muscles. Starting position - feet apart, hands with dumbbells are lifted upwards. On the exhale, torso tilted forward, without bending the legs, on inspiration - back to its original position. Exercise repeat 10-12 times the average rate.

For abdominal muscles. Starting position - sit on the chair and toes get under the bed or sofa, hand lift to his shoulders. Slowly tilt the body back, and then return to starting position. Repeat 8-10 times.