Strength training exercises should be incorporated into your everyday regimen for two reasons: muscle growth and fat loss. Although target fat loss is impossible, you may tone your muscles to make them appear leaner with strength exercise. Strength training also makes your muscles stronger so you can go about your daily tasks without getting hurt.
These are the only workouts you’ll need to tone your upper body
Toning your shoulders and arms is made easier by strengthening your upper body. Lifting, carrying, pushing, and pulling movements are all performed by these muscle groups. Working on this set of muscles lowers your chance of injury and improves the proportion of your upper body. While there are many upper body exercises to pick from, we’ve compiled a list of 5 that will give you a full upper body workout. You must practise each of these workouts for 20 repetitions, as provided by celebrity fitness trainer Yasmin Karachiwala on her Instagram account.
Dumbbell upright row to T-position
Step 1: Take a dumbbell in each hand and stand upright with your feet hip-width apart.
Step 2: Place your hands in front of you with your palms towards your body. This is where it all begins.
Step 3: Raise the dumbbells to the height of your chin by bending your elbows and pushing your shoulder blades back.
Step 4: Take a breath and extend your arms outwards, parallel to the floor and in line with your shoulders.
Step 5: Bend your elbows again to bring your hand close to your chin, then descend the dumbbell for one repetition.
Dumbbell bent over the semi-circle
Step 1: Hold dumbbells in each hand and stand upright with your feet hip-width apart.
Step 2: Stretch your arms upwards while keeping your spine and neck in a neutral position. It’s where you’ll begin.
Step 3: Bring your hands down, perpendicular to the floor, by moving them sideways in a semi-circle. Squat down at the same moment.
Step 4: To complete one repetition, pause, rise up, and bring your hands overhead from sideways in a semi-circle pattern.
Dumbbell bent over the semi-circle
Step 1: Hold dumbbells in each hand and stand upright with your feet hip-width apart.
Step 2: Stretch your arms upwards while keeping your spine and neck in a neutral position. It’s where you’ll begin.
Step 3: Bring your hands down, perpendicular to the floor, by moving them sideways in a semi-circle. Squat down at the same moment.
Step 4: To complete one repetition, pause, rise up, and bring your hands overhead from sideways in a semi-circle pattern.
Biceps curl to reverse shoulder press
Step 1: Stand upright with your feet hip-width apart and perform a biceps curl to reverse shoulder press. Keep your arms straight while holding a dumbbell in each hand.
Step 2: Curl the weights to shoulder level while squeezing your biceps while keeping your upper arms motionless.
Step 3: Raise the weights to your shoulders as high as you can without lifting your elbows.
Step 4: Stay in this position for a few seconds before slowly extending your arms upward.
Step 5: Lower them one more time to finish one repetition.
Dumbbell chest fly with pullover
Step 1: Lie down on your back, bending your knees and placing your feet flat on the ground. In both hands, hold a dumbbell.
Step 2: Raise your feet to parallel your shins with the ground.
Step 3: Raise your arms and extend your hands above your head. The palms of your hands should be towards each other.
Step 4: Bring the weights in line with your chest by slowly lowering them to the sides.
Step 4: Take a breather, then raise your hands above your chest and stretch them over your head.
Step 5: To complete one repeat, pause and bring your hands above your chest.
Superwoman/man
Step 1: Lie down on your stomach with your arms raised above your head and your legs extended behind you, as if you were a superhero. (in the same way as Superman does)
Step 2: Lift your arms, legs, and chest off the floor by engaging your glutes and lower back.
Step 3: After a brief pause of 2-3 seconds, return to the starting posture to complete one repetition.
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