1. Home
  2. Health
  3. Weight loss: only 5 exercises you need to get a complete upper body workout

Weight loss: only 5 exercises you need to get a complete upper body workout

By Priyanka Verma 
Updated Date

5 exercises for upper body: Adding strength training exercises to your daily routine is essential for two reasons – building muscles and burning fat. Indeed, target fat loss is not possible, but with the help of strength training, you can tone the muscles to make them look slimmer. Strength training also makes your muscles stronger to carry out day to day activities easily without getting yourself injured.

Also Read :- Stress Relief Tips: Follow these easy tips to reduce mental and physical stress

These exercises are all you need to tone your upper body

Strengthening your upper body helps to tone your shoulders and arms. These groups of muscles together are responsible for lifting, carrying, pushing and pulling activities. Working on these group of muscles reduce your risk of injury and make your upper body look more proportionate. While there are several upper body exercises for you to choose from, we have listed 5 that can give you a complete upper body workout. These exercises are shared by celebrity fitness expert Yasmin Karachiwala on her Instagram handle and you need to perform each for them for 20 repetitions.

Dumbbell upright row to T-position

Also Read :- Weight Loss Tips: If you want lose your belly and waist fat, follow these amazing home remedies

Step 1: Stand straight with your feet hip-width apart and grasp a dumbbell in each of your hands.

Step 2: Bring your hands in front of you in a way that the palms are facing your body. This is the starting point.

Step 3: Bend your elbows and push your shoulder blades back to lift the dumbbells and bring them to the level of your chin.

Step 4: Pause, take your hand outwards to bring them in line your shoulders and parallel to the floor.

Also Read :- World chocolate day 2022 : History, significance and health benefits

Step 5: Again bend your elbows to bring your hand close to your chin, then lower the dumbbell to complete one repetition.

​Dumbbell bent over the semi-circle

Step 1: Stand straight with your feet hip-width apart, holding dumbbells in each hand.

Step 2: Stretch your hands overhead, keeping your spine straight and neck neutral. It is your starting point.

Step 3: Move your hands sideways in a semi-circle to bring your hands down, perpendicular to the floor. At the same time squat down.

Also Read :- In rainy season how to keep your skin healthy and glowing, so here are some tips

Step 4: Pause, stand up and take your hands overhead from sideways making a semi-circle pattern to complete one repetition.

Dumbbell bent over the semi-circle

Step 1: Stand straight with your feet hip-width apart, holding dumbbells in each hand.

Step 2: Stretch your hands overhead, keeping your spine straight and neck neutral. It is your starting point.

Step 3: Move your hands sideways in a semi-circle to bring your hands down, perpendicular to the floor. At the same time squat down.

Step 4: Pause, stand up and take your hands overhead from sideways making a semi-circle pattern to complete one repetition.

Also Read :- World Environment Day 2022: Theme, history, significant, wishes, quotes and more

​ Biceps curl to reverse shoulder press

Step 1: Stand straight with your feet hip-width apart. Hold a dumbbell in each hand and keep your arms straight.

Step 2: Keeping your upper arms stationary, curl the weights to bring them at your shoulder level while contracting your biceps.

Step 3: Bring the weights as high as possible without moving your elbows.

Step 4: Hold this position, and then slowly extend your arms overhead

Step 5: Again bring them down to complete one repetition.

​Dumbbell chest fly with pullover

Step 1: Lie down on your back with your knee bend and feet lying flat on the ground. Hold a dumbbell in both hands.

Step 2: Lift your feet to bring your shins parallel to the ground.

Step 3: Bring your hands above your chest and extend your arms upwards. Your palms should be facing each other.

Step 4: Slowly lower the weights to the sides to bring them in line with your chest.

Step 4: Pause, bring them back up above your chest, then stretch your hands over your head.

Step 5: Pause and bring your hands above your chest to complete one repetition.

​Superwoman/man

Step 1: Lie down on your stomach with your arms stretched above your head and legs extended behind you. (just like Superman)

Step 2: Engage your glutes and lower back to lift your arms, legs, and chest off the floor.

Step 3: Pause for 2-3 seconds and then go back to the starting position to complete one repetition.

Further reading:
For the latest news and reviews, follow us on Facebook, YouTube and Twitter पर फॉलो करे...