Upper Body: what it is, description, exercises and contraindications

A little about the training

The name of the system already speaks for itself. Upper body training. The bulk of the time in classes is aimed at strengthening the muscles: chest, arms, abdomen, neck and shoulders. Special equipment for weights is used. This includes dumbbells and body bars.

Let's move on to the tasks of the Upper Body system. The exercises used in the classes help improve muscle tone, restore and strengthen the motor function of the limbs. Solve problems associated with the spine.

Basically, Upper Body differs from other activities aimed at getting a great figure. There is only one thing that unites them:

• Proper nutrition. Minimum sweets and starchy foods.
• Compliance with the exercise regime and the need for rest after them.
• Always and everywhere follow the recommendations of the sports instructor.
• Physical activity after training.
• Drink more water.

Upper Body classes will help make your figure the figure of your dreams, and your posture stately and graceful.

Where are we going?

When starting to play sports, every person knows approximately what result he wants to get. This system is no exception. That’s why now let’s talk about where Upper Body will lead us, a workout that many have heard about for the first time.

• The general condition of the body will improve. The spine is the support of the entire body. If problems associated with it arise, they immediately affect the entire body.
• Your posture will become beautiful.
• Your shoulders will not appear full.
• You will feel the strength in your muscles.
• Blood circulation in tissues will improve.
• Figure flaws will be corrected. The waist will be thin and the stomach will be flat.
• Make the muscles of your arms and body beautiful, strengthen your back.

How tempting? All that remains is to gain willpower and find a good instructor. By the way, you will also need dumbbells, medicine balls, and a step platform.

We figured out a little about the question of Upper Body - what it is, and now about how...

The UPPER lesson is aimed at developing the muscles of the upper body: arms, shoulder girdle, back and abdominals. In this case, step platforms can be used, as well as additional weights, for example, dumbbells or body bars. This set of exercises ensures smooth movements of the joints of the shoulders and arms, improves blood circulation in the soft tissues of these parts of the body, develops muscle strength and helps restore motor functions of the limbs. With the help of the UPPER lesson, both the main and lateral and deep abdominal muscles are worked out. This helps tighten your abdominal muscles and visually make your waist appear narrower.

Thanks to the UPPER set of exercises, you will also get an excellent workout on your biceps, triceps, chest and upper back muscles. You can forget about flabby arms and give them a beautiful shape, make your waist thin, your abs strong, and your breasts higher and firmer.

Each of us would like to have strong, trained arms and shoulders, a beautiful back and elastic abs. However, they are worth training not only for aesthetic reasons. The abdominal and back muscles hold the body upright and provide freedom of movement of the limbs. This is why developing the ability to maintain balance is one of the main goals of any training. In addition, strong core muscles will allow you to work other parts of the body more easily and effectively. As for the shoulder girdle, it is also necessary to strengthen it, since the shoulder joint has great mobility, which makes it very vulnerable to injury. Strong, developed muscles will help prevent them.

This is a medium to high intensity activity.

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TABS allows you to work the abdominal area. The press creates a holistic image of a person’s figure and allows him to be more aesthetically pleasing. Therefore, even if a person has strong muscles in the shoulder girdle, arms, legs, but does not have abs, he will look disproportionate. Also, when training this muscle, the back works. She also becomes more athletic and beautiful.

It must be said that these muscle groups are incredibly important in life. How many problems arise from a weak back? They could be listed forever. But if you take TABS classes, you won't encounter them. Therefore, this training is suitable not only for people who want to be beautiful, but also for those who want to improve their health and prevent many diseases. Of course, the positive effect of TABS classes is fat burning in problem areas. You will get rid of unnecessary and unaesthetic folds on your stomach, sides, and back. And what person doesn’t dream about this? Especially considering that the workout only lasts half an hour. Also, during active exercise, calories are wasted, which allows the body to be more dry and toned.

Lesson in progress

Let's start with the fact that during classes you will use sports equipment. By the way, it was mentioned above. Thanks to special devices, the training will be more intense, the muscles will be well worked out. Class duration is forty-five minutes. No aerobic warm-up, just basic exercises using special equipment. Which weighting agent should be used depends on the individual characteristics of the person. It is best for beginners to use dumbbells; experienced athletes can take equipment that has a lot of weight.

Upper Body classes - what are they and where else can they be held? What this is is already known, and in addition to the fitness club, they can also be carried out at home. Of course, it is best to perform the exercises under the supervision of a professional, but this does not always work out. If you decide to practice at home, then you will need dumbbells and a special diary. This is where you will record your study schedule.

Training program

Traditionally, the training process includes several cycles of exercises, which consist of four basic stages:

1. Warm up. Preparing muscles for further strength training. Passes at moderate speed for 5-15 minutes. Helps reduce the risk of injury during subsequent stages of training.
2. Cardio load. Helps increase endurance and accelerate metabolism. Aerobic exercises are carried out for 15-30 minutes.
3. Power part. Includes a whole arsenal of exercises using weighting equipment (step platforms, barbells, etc.).
4. Stretching. This stage of training prepares the muscles for further recovery and relieves muscle tension after strength training.

Body Sculpt style training is based on alternating gentle and intense exercises, which allows you to improve endurance, pump up muscles and burn a lot of calories. The duration of classes does not exceed 50-60 minutes.

Training frequency

This is also an important factor that influences the result. Experts advise conducting classes three times a week. But this amount can be reduced or increased. It all depends on the individual characteristics of the person. Muscles recover after training for two weeks. During these fourteen days, it is advisable to exercise the lower body: legs and buttocks.

Upper Body - what is it in fitness? These are exercises for: triceps, biceps, pectoral and deltoid muscles.

To work each muscle group you will need dumbbells. Several approaches are performed. One approach – ten repetitions. With each lesson their number increases.

Let's look at a few exercises below. Before you start, consult your doctor. It is important. After all, no one wants to harm their health. Let's start implementing the complex.

Props for Upper Body classes

1. Body bar;
2. Dumbbells;
3. Step platform;
4. Rug;
5. Rubber shock absorbers;
6. Medicine balls.

But besides this, factors such as: - age should be taken into account; — the state of health of the whole organism; - physical training.

There is no need to rush into heavy loads. You need to start small and slowly increase the strength load. But, first of all, before starting your classes, consult with your future coach. It won't be superfluous. He will help you choose the right training program and select the right load. Another prerequisite: consultation with a doctor and examination of general health.

Upper Body Strength Fitness Training

develop various muscles, such as: - arm muscles;
- muscles of the shoulder girdle; - abdominal muscles; - back muscles. To prevent your body from getting injured during your first “ Upper Body
” workouts, you must first do aerobics for some time.
This will help prepare your body for strength training. The duration of this type of strength fitness class is from 45 to 55 minutes. Warm-up is performed directly with sports equipment; there is no aerobic warm-up. Between all approaches there should be a short break, lasting up to two minutes, but no more. All workouts should be combined and contain exercises for different muscle groups. This type of fitness is easy to learn. It can be practiced both in clubs and at home. Only in this case you need to have developed willpower, since you need to constantly force yourself to study, and this is quite difficult. How often should you do Upper Body? The fact is that after such training the body needs complete recovery. 48 hours is enough for this. It follows from this that you can exercise 3 times a week. And in order not to allow yourself to relax, in between Upper Body
, load your lower body, or do cardio training.
If you decide to work out in a fitness club, then the trainer can additionally prescribe training in the gym. He will talk about the correct execution of exercises, the use of exercise equipment, the weight used, the correct breathing during training, and the number of approaches. Upper Body
brings quick positive results, but only if the training is regular and correct. To get the desired result, you need to exercise for several months. Upper Body does not “sway” the arms or increase the volume of the shoulders and neck. These workouts can be especially useful for those who are in the process of losing weight.

Upper Body Exercises

Let's move on to the training. By performing these exercises, you can practically understand that this is the Upper Body.

• Working out the biceps.

Starting position – standing. Heels together, toes apart. The arms are located along the body. Take dumbbells. Alternately bend your right and then your left arm at the elbow joint. The exercise is done at an average pace. The number of repetitions is from twenty to thirty.

• Forearm muscles and triceps.

Stand with your heels together, toes slightly apart, and your upper limbs along your body. Dumbbells in hands. Limbs are raised to the shoulders. Then they are lifted up, lowered again to the shoulders and returned to their original position. The pace of the exercise is average. The number of repetitions is from fifteen to thirty-five.

• Pectoral and deltoid muscles.

Starting position, as in the first two exercises. Only the hands with dumbbells are directed forward. They are located at shoulder height. Raise yourself on your toes and spread your upper limbs to the sides. The number of repetitions is from eight to twelve times.

A few exercises and something else

• We work the back muscles.

Feet are shoulder width apart. Hands with dumbbells raised up. As you exhale, bend forward. You can't bend your legs. As you inhale, straighten up. The pace of the exercise is average. The number of repetitions is ten.

• Gymnastics for the press.

Don't forget the dumbbells. Sit on a chair. The toes rest on the table or sofa, the arms are raised to the shoulders. Tilt your body back and return to the starting position. The pace of execution is slow. The exercise should be repeated at least ten times.

Like any physical activity, Upper Body also has contraindications. These include:

• Phlebeurysm.
• Diseases associated with the cardiovascular system.
• Problems with the spine.
• Hypertension and pregnancy.

That's why, before you start exercising, you should consult your doctor.

What weights are best to use?

This issue needs to be given special attention. The optimal weight is determined depending on the exercise performed and the level of physical fitness. But there are a few points that should also be taken into account:

• Large muscles (back and chest) require heavy weights. A body bar or gymnastic stick does not help in this case. It does not create a sufficient level of load.
• The choice of weight also depends on the situation. If you did push-ups first, then you need to do the chest press with less weight.

When choosing weights and weighting materials, it is best not to do it on your own, but to consult with an experienced specialist. The trainer will take into account the parameters of the body/body and give professional recommendations that will make Upper Body training even more effective.

The main thing is don’t be afraid to ask and clarify. Your body is in your hands.