30 Minute Upper Body Workout for Women

These XNUMX-minute workouts will blow up your back, shoulders and chest and will give you such strong muscles that you will want to show off in a sleeveless shirt any time of the year!

Author: Kelly Davis

Gorgeous legs and seductive buttocks are far from the only trophy that can be won with a cool workout program. Michelle Obama, Cameron Diaz and Jessica Biel are some of the names of public women with enviable biceps and strong delts.

I’m not kidding, lady. To create an attractive, strong and healthy body, you need to move up to upper body level!

Beauty and muscle

It is a widespread misconception that strength training for the upper body causes women to pump up Arnold-style muscle. That is unlikely! Female hormones and physiological characteristics determine our strength and muscle development, as well as the volume and contours of body parts. You are not a professional bodybuilder and you don’t have to worry about becoming like him.

In fact, the female body contains about ten times less testosterone than the male body. Girls with higher testosterone levels, compared to the average woman, gain muscle mass faster, but all women can train their back, arms and chest without fear of becoming a Hulk.

To improve your physique and create the athletic figure most women dream of, you need to develop your back muscles, triceps, biceps and delts! Muscles aside, the benefits of strength training for the upper body are enormous. Here are just a few reasons why you should include it in your training schedule.

1. Strengthening bone tissue

Osteogenesis and remodeling are processes by which the body adapts to changing loads by changing the mass, structure of bones and removing weak or damaged bone tissue. The contraction of the muscles attached to the bones is the stress that causes the bones to change and become stronger. The stronger your muscles, the stronger the bones must be, which must be able to cope with muscle contractions. Bone sculpting helps prevent fractures and prevents the development of osteoporosis.

2. Connective tissue

Tendons, ligaments, and cartilage are what hold our bones together. Weakening, these connective tissue elements are at risk. Upper body strength exercises strengthen the connective tissue in the elbows, shoulders, neck, spine, wrists and hands to improve joint function and stability. Excellent injury prevention.

Upper body strength exercises strengthen connective tissue in the elbows, shoulders, neck, spine, wrists, and hands to improve joint function and stability

3. Muscle growth and fat burning

Strength training increases lean body mass while reducing body fat stores. The higher the ratio of muscle mass to adipose tissue, the more metabolically active your body becomes. In a body with an active metabolism, the basal metabolic rate increases, the oxidation of fats is accelerated and energy consumption in the form of calories increases. In other words, you burn more calories and fat just by carrying more muscle mass!

4. More confidence, higher results!

Considering all of the above, harmonious development of the upper body increases self-esteem and puts you in the Higher League. The American Journal of Healthy Lifestyles has published interesting data. Scientists have concluded that women who do strength training three times a week achieve more significant improvements in figure compared to girls who limit themselves to three walks a week (although walking is still better than sitting on the fifth point all day long). The feeling of one’s own strength fills both body and mind with confidence.

5. Lots of benefits every day

Although we are accustomed to associating strength with athletic victories, powerful muscles in the arms and back will make it easier to accomplish many everyday tasks. You will be able to move furniture without assistance, transfer all packages from the supermarket in one go, lift boxes without back pain and much more! Feeling your own strength is not only cool, strength gives you independence, because you can easily cope with many daily activities.

Action plan

These workouts are structured on the deadlift / bench principle. In front of you, so that within a week, the flexors and extensors receive an equal share of the load.

In this split workout, the flexors and extensors receive an equal proportion of the load.

• During Workout A, you will perform a bench press motion that uses your pectoral muscles as the main driving force. At the same time, you will work your shoulders, trapezius muscles and triceps – they will act as a support group.

• During Workout B, you do the pulling exercises. These movements involve an extensive network of muscles covering the back. Others include the trapezium and rhomboid muscles of the upper back, the latissimus dorsi, and the erector spine, which extends from the neck to the lumbosacral region. In these exercises, small muscle groups work in conjunction with the biceps.

I recommend performing each complex once a week, the break between workouts is 3-4 days. Exercise on the proposed program for 4 to 6 weeks, and on the days between the proposed workouts, work your lower body.

Workout A

Workout B

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