Home workout | Upper body ! which you can do even at home
which you can do even at home
1. Incline push-ups
- Place your hands on the bench or on a medicine ball and extend your legs, so that you are in the starting position of a push-up
- Slowly lower your body so that your chest touches the bench or medicine ball
- Using your chest and tricep muscles push your body to the starting position
2. Lateral raises
- Start by standing shoulder width apart, holding a dumbbell or water bottle in each hand. Your arms should be fully extended by your side.
- Keep your elbows close to your side.
- Lift the dumbbells up to your side until they reach the level of your shoulders.
- Hold for a count of 1.
- Controlled and slowly, return to starting position.
3. Lateral rear delt raises
- Start by holding a dumbbell in each hand with a braced core. Bent forward from your hips and bend your knees slightly.
- Keeping the elbows slightly bent, lift the dumbbells to the side until they reach the level of your shoulders.
- Hold for a count of 1.
- Controlled and slowly, return to starting position
4. Overhead shoulder press
- Stand shoulder-width apart, holding a dumbbell in each hand.
- Starting position: Dumbbells at the height of your head, tricep parallel to the floor and your elbows bent at 90°
- Keeping your back straight and pushing only through your arms, extend your arms and press the dumbbells over your head.
- As you reach the end position, meaning your arms fully extended, bring the dumbbells together so that they touch lightly.
- Hold for a count of 1.
- Bring them back the starting position – controlled and slowly.
5. Tricep kickbacks
- Starting position: Bent at the hips until your upper body is parallel to the floor, but keep your back straight. Bring your arms to the side of your core, while holding a dumbbell in each hand.
- Push the dumbbells back and behind you.
- Hold at the top of the movement and squeeze the tricep.
- Bring the dumbbells back to the starting position.
6. Plank to push-up
- Starting position: plank with your arms shoulder-width apart.
- Begin by pressing yourself up from the floor – one arm at a time.
- Your body should remain in one arm during the whole movement.
- Return to the plank position, one arm at a time.
7. Bicep curls
- Starting position: Hold a dumbbell in each hand and stand shoulder width apart. Your arms should be fully extended.
- Bring the weights up to your shoulders, exhaling as you do so. Keep your back straight and your upper body stationary during the whole movement.
- At the top of the movement, hold for a count of 1 and squeeze the bicep.
- Slowly and controlled extend your arms and return to the starting position.
8. Supermans
- Lie with your face down on a mat with your arms in front of your head fully extended and the legs fully extended, as well.
- Lift your chest, arms, and legs off the floor by arching your back, so that your belly is the only body part touching the floor.
- Hold for a count of 3 and squeeze your back.
- Return to the starting position.
9. Cobra
- Lie on your stomach. Place your hands on the side of your shoulders.
- Press your feet, pelvic floor, and hands into the mat and lift your head, chest and stomach with an inhale.
- Press the shoulder-blades back and together, while opening up your chest. Gaze upwards.
- Hold the pose for a couple of deep breaths and return to the starting position.
Final note
I always feel awesome and super happy after a good workout. I hope you do so, too!
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