Introduction:
Oh, the upper body – the thing that many women would kill for and the thing that many men are working towards. It then describes arms and shoulders that aren’t just great for having better physique strength, but they make you look and pose good. Many of us as women avoid weight training because we believe it makes us bulky, but power lifting can improve our health. However, if this is the case, could one really have thought that such a movie will be a far cry from history? One does not have to be a body builder to achieve the dream upper body musculature; some specific exercises and correct training program enhances development of the upper body muscles to become toned, sculptured and strong.
This article will look into the aspects of strength training
exercise, types of defined arms and shoulders exercises, and useful tips for
success on the strength training.
The Science Behind Strength Training:
Before going deeper into the exercises, allows us to take a little look at the theoretical part of the strength training. Strength training is when you do activities that cause your muscles to pull and resulting in micro or minute rips. AT the same time muscles have a repair mechanism that see these tears reinforced making muscles stronger and toned up.
Strength training also helps promote metabolism, improve
flexibility and stamina and as well minimize chances of getting injured. Yet,
for seemingly bulging and sculpted upper body there are not many of things
using weights that actually matter, what really matters is your approach to
different movements and how are you actually doing them.
Here are some fundamental principles of strength training to bear in mind:
1. Progressive overload: Gradual modification particularly so as to emphasize ingressive increments to the resistance or weight employed.
2. Compound movements: Two or more joints and muscle groups
involved exercises.
3. Rest and recovery: So that the muscles recover and are
not over training as opposed to increasing the time between the sessions.
Essential Exercises for Defined Arms and Shoulders:
With the fundamental knowledge of strength training out of the way, let’s look at the exercises that will get you your desired upper body. We'll break them down into three categories: There are arm exercises in general, shoulder exercises in general, and specific movements focusing on both the arm and the shoulders.
Exercises for the Arms:
1. Triceps Dips
Dips focus your triceps, shoulders and upper pectoral muscles which gives it a multi muscular quality of it. Start with the legs apart standing with the arms clasping the chair’s side. Slide your butt off the edge while maintaining rigid positions of their arms as well as placing their feet firmly on the ground. Come down on your lower body, bend down your arms perpendicular to the ground, and push back up.
2. Hammer Curls
To get those tightly packed arm muscles, Hammer curls are very effective in the development of the biceps as well as the brachialis muscles. For this exercise, take a dumbbell in each hand and your palms facing each other. Bend the weights towards your shoulders with a very slow motion and return the weights down in a controlled way.
3. Concentration Curls
Another valuable biceps’ exercising is concentration curls. Take a dumbbell right hand and place the left forearm on the thigh. Flex your arm at the elbow moving the dumbbell in nearest to your shoulder but ensure that the upper arm is static. Perform this back to starting position, switch arms and repeat.
Exercises for the Shoulders:
1. Lateral Raises
Lateral raises exercise your deltoids and will give you broader, more defined shoulders. Start with your feet right next to each other, and your hands holding dumbbells at arm’s length at your sides. Slowly bringing the weight up to the shoulder level, bend your arms. Do not jerk all the weights to their starting position slowly.
2. Front Raises
Front raises are just what their name implies they aid in building the front part of the deltoids. Same as the lateral raises, grip one dumbbell in each hand at your side. When they do this, make sure this time to swing your arms forward and to shoulder height with the weights. Then you slowly release the weights away from where they start.
3. Bent Over Rear Delt Flyes
The rear delt flyes focus on exercising the back part of shoulders which are usually ignored when coming up with strength building exercises. Place your hands on a resistance band or the dumbbell in a palm backward stance and with the feet shoulder width apart and back straight and knees slightly bent. Standing with your elbows slightly flexed, take your arms up and out to the side till they reach shoulder level. Breathe out then hold a little longer with bringing the weight down to its original position.
Compound Movements for Upper Body:
1. Push-ups
Push-Ups are great for the chest, shoulders, triceps, and the muscles in your core making them a compound exercise. Set up directly in a plank on your hands, with hands wider than shoulder distance. Bend your elbows and go as far down as you can then push your chest up and back to the start position. In fact, if you find it difficult to do the regular push-ups, go ahead with knee push-ups.
2. Overhead Press
This exercise works on shoulders, triceps and the upper chest part of the body. Extended your feet apart by the width of your shoulder then grasp a dumbbell in each of your hands raised up to the shoulder level. If the weights are above your head, simply let your arms descend, controlled and releasing your arms down fully.
3. Pull-ups
Every gym goer should include pull ups in their training because they work on your back, biceps and shoulders. When you’re starting put your hands on a pull up bar that you are facing and your palms face you. Lower body down slowly, hug to body until chin over bar and take the body.
Tips for Success:
1. Proper form:
Make sure you’re using proper form when doing these exercises because it’ll prevent injury and help you get the best workout for the muscles you’re focusing on.
2. Gradual progression:
Start out with light weight and
gradually work your way to the heavy weight to cause the muscle strain.
3. Consistency:
Ideally this should happen at least two
times a week targeting the upper body, while ensuring that you include the days
of rest in between workouts to enable muscle build up.
4. Nutrition:
Feed your muscles the right amounts of protein
that will complement the foods you take so that you build muscles in the right
manner.
5. Hydration:
Drink plenty of water; this is very important
to the muscles and any part of the body in general.
Conclusion:
And if you do these important exercises and follow this book's guidelines for strength training, you can get the sculpted arms and shoulders you want. Note that in order to maximize the effectiveness of this exercise you must stay consistent and have correct form. Don’t be discouraged if you don’t get any change out of working out, you will see a dramatic increase in the power and … and looks of your upper body muscles, of course. So, what are you waiting for? Don’t wait any longer to build the upper body of your dreams – start now!
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