Upper Body Workout  Somehow the upper body seems to be a relatively neglected body region for women. But when it comes to working out, keeping it in shape is vital not only from the aesthetic point of view, but also from the health aspect. The following exercises will give you a complete, all-encompassing upper body workout, while preventing and reversing upper back, neck, shoulder problems and even postural deviations such as rounded, drooping shoulders and kyphosis (hunchback). Weight-training is one way to go, but there are many other forms of resistance training to choose from which could include bands, tubes, springs, levers, or even just your own body weight. Some of the exercises use x-ertubes (resistant rubber tubing with handles) and the wheel (a round disc with side handles). Begin with two sets of 10-12 repetitions per exercise initially. Steps:
Exercise 1 - The Upright Row: While stepping on the centre of the x-ertube with either one foot (beginner's option), both feet (intermediate option) or with both feet shoulder width apart (advanced option), pull the handles upward, close to the shoulders, as the elbows jut out by your side, while exhaling. Lower the arms back down to your side while inhaling. Don't let the upper body sway or arch back.
Exercise 2 - The Bench Press: Lying down on a regular step in the position on your back with the legs bent, breathe out while pressing the arms up to the ceiling (never let the elbows lock back) and breathe in while lowering the fists back down to chest level.
Exercise 3 - The Lateral Lift: While standing on the tube as is described in exercise one, exhale while lifting the arms out to the side at shoulder height and inhale while lowering them back down to your side. Keep the shoulders relaxed while doing this exercise to avoid them from bunching up towards your ears.
Exercise 4 - The Wheel: This exercise targets all the upper body muscles intensely and also the core muscles. Holding onto the handles, keep the shoulders, hips and knees aligned in a diagonal line. Make sure that the hips are not jutting out, or the pelvis sagging forward. Maintain this position and roll the wheel as far forward as you can go while inhaling, and then pull back to where you started while exhaling. Roll forward to the right and left sides.
Exercise 5 - Reverse Curl: Using either free weights or cable, place your hands on the bar with your palms facing you. Keep your elbows as close to your side as possible aim for a 3-0-2 rate doing 10 - 12 reps with the same weight for 2-3 sets. You may wish to isolate this movement even further by working off a Scott bench, or the side of a flat bench. Tips For Upper Body Exercises  |
