Exercise for the upper body (arms, shoulders, chest, abdomen, back): a Program for beginners (Day 4)

Continue to spread the exercises from complex for beginners which includes 6 diverse workouts. They are designed for those who want to lose weight and to improve the quality of the body. You can run the program, if you are just beginning to exercise or are returning to fitness after a long break.

Below are the exercises for the fourth day of training – training for the upper body (arms, shoulders, abdomen, back, chest).

Workout for beginners: description

1. We offer you 6 ready-made sets of exercises:

• MON: Workout for lower body (thighs and buttocks)
• W: Interval training for weight loss and body tone
• WED’s low impact cardio workout with no jumping
• THU: Workout for the upper body, is presented below
• FRI: circuit training on the problem areas
• SB: Stretching the whole body

Repeat the program for 6-8 weeks, during this time, you will be able to reduce the amounts to get rid of excess fat, develop endurance, tighten arms, chest, abdomen, thighs, buttocks. This set of exercises will help you to gently enter the fitness regime.

2. Duration of the training 30 minutes, including the warm-up for 5 minutes and stretching for 5 minutes. That is, the duration of the basic training without warm up and stretching is 20 minutes. It’s the perfect time for beginners that will allow to work on the target muscles and do not overdo it in the load.

3. The training is designed for initial and initial-average level of physical fitness. Some exercises are quite difficult so you can progress from week to week. The description also provides a simplified embodiment, but gradually you should aim to perform the original exercises without modification. You can always complicate or simplify the exercise, if you change the number of repetitions or time exercises.

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4. For training you will need a Mat and some free space in the room. Other additional equipment is not needed. Recommend to train in running shoes and comfortable athletic clothing made from natural materials.

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5. All workout ‘s low impact, performed without jumps. The program is suitable for those who want to lose weight, burn fat and tighten the body.

6. Exercise for the upper body, which is offered below consists of the following segments:

• Warm-up warm-up (5 minutes)
• First round: 7 exercises repeated in two laps (~10 minutes)
• Second round : 7 exercises repeated in two laps (~10 minutes)
• Stretching (5 minutes)

7. Workout for upper body includes functional exercises that will allow you to work several muscle groups. The emphasis in this program is on the upper part of the body (arms, shoulders, chest, back, stomach), but also the work included the lower part of the body, albeit to a lesser degree. There’s no cardio as such, but due to the rapid change of exercise, your heart rate will be high throughout the classes that will help you to burn more calories.

8. This program can be executed by time or by number of reps of your choice. If you want to perform this interval workout for weight loss at the expense of, the exact number of repetitions indicated below in the description of each exercise. Please note, in the case of exercise on the account without a timer the total time of the program can vary, because the pace of the workout will be individual. Don’t make a big rest between exercises, if you train at the expense, it will reduce the effectiveness of the class.

9. If you want to train at the time, the exercises in both rounds are performed in the circuit 30 seconds work / 10 seconds rest. Ie 30 seconds you perform a given exercise followed by 10 seconds rest and prepare for the next exercise, then 30 seconds doing the following exercise, etc. Between rounds, you can do a longer break, for example, 30 seconds – focus on their capabilities. To run on a timer, download the app for your phone (for example, Tabata Timer) or turn on the finished video with a timer:

10. Gradually the body gets used to the load, so in future we need to move on to more complex and intensive programs.

• MON: Intense workout for legs and buttocks
• W: Workout for upper body advanced
• CP: Intense cardio workout for 500 calories
• THU’s low impact workout on the floor away from problem areas
• FRI: Interval training for weight loss and body tone

Warm-up

Warm up is a mandatory part of training, do not miss it in any case. Warm-up will prepare your muscles and heart to the load, increase circulation, warm up body, which will help to conduct training effectively.

Warm-up should take place in a dynamic pace, your job is to warm up the body. The exercises in the warm-up run for 30 seconds without rest between exercises.

The workout included the following exercises:

1. Shoulder rolls: at 15 rotations in each direction (30 seconds)
2. The rotation of the hands for 15 rotations in each direction (30 seconds)
3. The rotation of the elbows: for 15 rotations in each direction (30 seconds)
4. The twists and turns of the case: for 10 turns in each direction (30 seconds)
5. Bending to feet: 8 bends to each side (30 seconds)
6. Tilts to side: 15 bends to each side (30 seconds)
7. Allocating hands to the side: 15 reps each side (30 seconds)
8. A step to the side with bent hands: 15 reps on each leg (30 seconds)
9. Step to the side with the extension of hands: 15 reps on each leg (30 seconds)
10. Walking with crossing of hands: 15 reps on each leg (30 seconds)

1. The rotation of the shoulders

Start training with warm-up the shoulders. Stand straight with feet shoulder width apart. Now rotate your shoulders forward, up, back, down. Do the exercise amplitude, move your shoulder blades together when you take your shoulders back. Don’t forget to perform a rotation in the opposite direction.

How much: for 15 rotations in each direction (a total of 30 spins), or 30 seconds.

2. The rotation of the hands

Stay standing straight. Pull your hands up and start rotating them in a circle. Feel how your body starts to warm up. First perform the rotation of the arms forward, then back.

How much: for 15 rotations in each direction (a total of 30 spins), or 30 seconds.

3. The rotation of the elbows

Bend your arms at the elbows so that the shoulders (the part of the hand above the elbow) are parallel to the floor. Now rotate your elbows in a circle, flexing the elbow joint and forearm. First perform the rotation forward, then back.

How much: for 15 rotations in each direction (a total of 30 spins), or 30 seconds.

4. Rotate the housing

Dissolve hands in the parties, they must be parallel to the floor. Start turning the body to the side, flexing the abdominal muscles and back. Your core will be working intensively during this workout, so it is important to stretch your muscles before class.

Amount: 10 twists in each direction (a total of 30 turns), or 30 seconds.

5. The slopes to the feet

Leave your arms extended to the side. Start doing a tilt, trying to touch hands to the floor. Not Kruglaya back, bring shoulder blades together, stretch the muscles back of the thigh, back, shoulders, arms.

How much: 8 bends to each side (a total of 16 slopes) or 30 seconds.

6. Tilts to the side

Put hands on hips. Start to do alternating tilts to the side with his hand raised. Drag in the direction of not the neck and body as a whole. The pelvis remains stable.

How much: 15 bends to each side (total of 30 slopes) or 30 seconds.

7. Diversion hand to hand

Leave the hands lie on a belt. Widely spread your legs and start to take the arms out to the sides at chest level. Turn your body, twisting the waist.

How many: 15 repetitions in each side (total 30 repetitions) or 30 seconds.

8. Steps to the side with bent elbows hands

Better still warm up the body by doing some exercises involving upper and lower body. Bend your elbows and lift them so that arms were parallel to the floor. Step to the side in a dynamic pace, simultaneously spreading the arms wide to the sides, bringing them closer together. This is a great exercise to warm up the chest muscles and the muscles of the shoulders.

How much: 15 steps in each direction (a total of 30 steps), or 30 seconds.

9. Step aside from straightening your arms

Continue the side steps, but change the movement of the upper body to warm up biceps and triceps. Step in place while bending and unbending of hands. When straightening your arms pull them back behind your back. The muscles of the arms will participate in most exercises, so it is very important to them good to stretch before exercise.

How much: 15 steps in each direction (a total of 30 steps), or 30 seconds.

10. Lifts his knees with crossed arms

Start walking in place, highly lifting knees to the thigh parallel with the floor. Simultaneously with the walk raise hands wide apart (bring scapula together) and mix them together at chest level (as if trying to hug himself).

How much: 15 steps in each direction (a total of 30 steps), or 30 seconds.

Workout for upper body: round 1

The first round of workouts for the upper body lasts ~10 minutes. This round consisted of 7 different exercises that are repeated twice. Each round lasts about 5 minutes.

Exercises are performed in the circuit 30 seconds work / 10 seconds rest. You can run without a timer, counting the number of repetitions.

In the first round included the following exercises:

1. Tilts to the side knee-elbow: for 13 reps on each side (30 seconds)
2. Strap with touch stop: 10 repetitions on each side (30 seconds)
3. Twisting with feet elevated: 20 reps (30 seconds)
4. “Hunting dog”: 18 reps (30 seconds)
5. Side plank on knees: 18 reps (30 seconds)
6. Pulling up of the hips to the stomach is half-sitting: 15 repetitions on each side (30 seconds)
7. Swimmer: for 10 repetitions on each side (30 seconds)

Repeat the exercise twice. Between rounds rest for 30-60 seconds. Exercises # 4 and # 5 in the first circle performed on the right side, in the second circle on the left side.

1. Tilts to the side knee-elbow

Why: This exercise is aimed at the elaboration of the oblique muscles of the abdomen and waist. Additionally, you will include the work of the feet, especially the area of breeches.

How to perform: Stand straight with feet slightly apart, arms bend at the elbows and cross behind his head. Put bent at the knee right leg to the right and lift it up. Simultaneously, tilt your trunk to the right, trying to reach the elbow to the knee of the raised leg. Do alternately on both sides.

Lightweight option: you Can do tilts to the side without lifting feet.

How to accomplish: for 13 reps on each side (a total of 26 reps) or 30 seconds.

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2. Strap with touch stop

Why: This is a great functional exercise for the entire body focusing on the stomach, back and arms. Also this exercise is good for stretching the spine and improve posture.

How to obtain: get in plank position on hands. Tighten the belly, straighten your back, lower back does not bend or bends. On the exhale, lift the pelvis up, scrutiny body and tighten the hand to the foot on the opposite leg. In extreme situation you will actually stand in the pose downward-facing dog. In this exercise, it is important not to round the back, try to pull the spine. Also do not bend your knees, placing strain on the hamstrings. Repeat alternately on both sides.

Lightweight version: to simplify this exercise on your upper body, reach hand to foot, and thigh of the opposite leg.

How to perform: 10 repetitions on each side (total 20 reps), or 30 seconds.

3. The twist with your feet raised

What: Crunches are classic abdominal exercises, so it would be criminal not to include them in the program for the upper body. Let’s build on this exercise due to the raised feet.

How to perform: Lie on your back with your arms extended behind head, tense the abdomen, lower back firmly pressed to the floor. On the exhale, lift from the floor, upper back, lower back remains on the floor. The elbows continue to look to the opposite side, pull them to the feet. In this exercise, it is very important to press the lower back to the floor on all phases of exercise. If you have formed a clearance between the back and the floor, then the entire burden falls on the lower back. And this, first, unprofitable, and secondly, the exercise ceases to be effective.

Lightweight option: In the light version of this exercise on the press, lower your legs to the floor.

How to do: 20 reps or 30 seconds.

4. “Hunting dog”

Why: This is a simple and very effective exercise for the abs, back and posture, as well as developing balance and stabilization muscles.

How to perform: Stand on all fours, drawing on hands and knees. Lift up right arm and left leg as high up as possible. It’s original position. On the exhale scrotitis back and bend his leg and arm so that the elbow touched the knee. Return to starting position. Continue to do this exercise on one side, in the second round, run to the other side.

Lightweight version: Do this exercise in a static variant, hold the balance position, with their hands and feet.

How to perform 18 repetitions or 30 seconds. In the second round, perform the exercise on the other side.

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5. Side plank on knees

What: the Side plank is one of the most effective exercises for oblique abdominal muscles and shoulder girdle. But it is one of the most difficult for beginners. If your core muscles are weak, then you will be very difficult to keep balance in side plank. That’s why we offer you the option of side planks on my knees, which is no less effective for developing the upper body.

How to perform: Lie on your right side, building on right forearm, left hand rests on the waist. Right leg bent at the knee, the hip lying on the floor, legs pulled back. Left upper leg is fully extended and rests on the foot. On the exhale lift your pelvis as high as possible, Contracting the abdominal muscles. Do not overwhelm the body forward and backward, the body maintains a straight line. Hold for a second at the top position and descend back to the floor.

Lightweight option: In the light version of this exercise for the upper body stay in a static position, side plank, the body is raised, the pelvis is pulled up.

How to perform 18 repetitions or 30 seconds. In the second round, perform the exercise on the other side.

6. Pulling up of the hips to the stomach is half-sitting

Why: This is a great exercise for upper and lower abs, which gives a minimum load on the spinal Department. If you feel lower back pain, neck or back after training at the press, then this exercise will be a good alternative for pumping the abdominal muscles.

How to perform: Sit on floor, bend legs at the knees, raise your hands above your head. A little reject a straightened back ago. It’s original position. Pull the thigh to the abdomen, while lowering the hands to the knees. Feel how working the core muscles. Repeat alternately on both sides. Work in dynamics.

Lightweight option: In the light version of this exercise at a press ohvatyvaya himself in the leg when you tighten the thigh to the stomach and not to lift up hands.

How to do: 15 reps per side (30 total reps) or 30 seconds.

7. Swimmer

What: the Swimmer is one of the most useful and effective fitness exercise that develops muscles of the entire body, but especially the back muscles, arms, back, shoulders, buttocks and belly. It’s also a great exercise for improving posture.

How to perform: Lie on your stomach, feet together, arms extended in front of him, head raised off the floor. Inhale and on the exhale, lift your right arm and left leg as high up as possible, trying to tear the breast and the thigh from the floor. Hold on a second and return to starting position. Repeat alternately on both sides.

Lightweight option: In the light version of this exercise for the upper body lift up only the hands and feet remain on the floor.

How to perform: 10 repetitions on each side (total 20 reps), or 30 seconds.

After the first round rest for 30-60 seconds after the round rest 60 seconds. It is better not to lie on the floor and walk in place.

Workout for upper body: round 2

The second round of workouts for the upper body lasts ~10 minutes. This round also includes 7 exercises, which are repeated in two rounds. Each round lasts about 5 minutes. Exercises are performed in the circuit 30 seconds work / 10 seconds rest. You can run without a timer, counting the number of repetitions.

The second round included the following exercises:

1. Twisting standing knee-elbow: 15 reps each side (30 seconds)
2. Strap-spider for 12 reps on each side (30 seconds)
3. Pulling the straightened leg to the abdomen: 15 reps (30 seconds)
4. Reverse pushups + leg lifts: 9 reps (30 seconds)
5. Abduction hands back prone: on 10 repetitions on each side (30 seconds)
6. Lifts hand to bar: 10 reps each side (30 seconds)
7. Twisting obliquely: 18 reps (30 seconds)

Repeat the exercise twice. Between rounds rest for 30-60 seconds. Exercise No. 7 in the first circle performed on the right side, in the second circle on the left side.

1. Twisting standing knee-elbow

Why: This simple exercise will help you strengthen the rectus press and obliques. In addition, the exercise engages the muscles of the lower part of the body that will provide additional calorie burning.

How to perform: Stand straight with feet shoulder width apart, arms bent at the elbows at chest level, belly tense. On the exhale, twist the torso and lift your right knee up so that left elbow touched the right thigh. Scrutinies body, tense your abdominal muscles. Repeat alternately on both sides.

Lightweight option: In the simplified version, do not lift the leg too high.

How to do: 15 reps per side (30 total reps) or 30 seconds.

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2. Plank Spiderman

Why: This is a great exercise for the oblique muscles of the abdomen and waist. Like any other modification of the plank, this exercise develops absolutely all the muscles in your body, but especially the shoulders, buttocks, hips, cor.

How to obtain: get in plank position on hands. Tighten the belly, straighten your back, lower back does not bend or bends. Inhale and on the exhale, pull your right knee to your right elbow. On the inhale return to starting position and repeat on the other side.

Lightweight option: In the simplified version, do 4-6 reps, drop down into plank on knees for 5 seconds and return to the. Gradually try to minimize rest.

How to do: 12 reps per side (24 total repetition) or 30 seconds.

3. Pulling the straightened leg to the stomach

Why: This exercise is from Pilates will help you strengthen the abdominal muscles, and the emphasis in this exercise is the lower part of the abdomen. In addition, Pilates is the perfect technique to strengthen the bark and posture improvement.

How to perform: Lie on your back, your upper back lift off the floor. Pull the legs and lift them up, arms raise up over head. Tighten your stomach, lower back firmly pressed to the floor. On the exhale, pull your knees up to your chest, gently clasping Shin with hands. Hold for a split second and return to starting position. In this exercise, it is important to understand that the lower legs lowered to the floor, the harder the exercise. When performing this exercise, bend the abdomen, not to carry the load on the lower back.

Lite version: In Lite version of this exercises, raise your legs higher and do not raise your hands.

How to complete: 15 reps or 30 seconds.

4. Reverse pushups + leg lifts

What: Reverse pushup is a great exercise for isolating the triceps of the arms. The region of the triceps in women often becomes flabby and unattractive (back side of hands), so exercises for this area just need. Complicate reverse push-UPS with leg lifts, thereby adding to the work of the abdominal muscles. Also in this functional exercise works the muscles of the thighs and buttocks.

How to perform: Stand in the position of the table, legs bent at the knees, arms along the body just behind the palms and feet resting on the floor, palms face forward, pelvis slightly lowered, the belly tense. On the exhale, slowly bend your elbows and lower buttocks close to the floor. Return to starting position and, without stopping more than a fraction of a second, raise alternately one and the other leg up perpendicular to the floor. Then return to starting position and start the exercise again.

Lite version: In Lite version, you can reduce the number of push-UPS. Ie do one reverse push-UPS 4 leg lift. You can lift up a straight leg, and knee.

How to perform 9 repetitions or 30 seconds. One REP is push – UPS + lifting right and left legs.

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5. Abduction hands back lying on stomach

Why: This simple exercise will help you strengthen your back muscles, lumbar muscles, the muscles of the shoulders and arms. This exercise will also be helpful for spine straightening and posture improvement.

How to perform: Lie on your stomach, arms extended in front of you and are parallel to each other. On the exhale, lift up the chest, pull the arm back to the back and scrutiny body to touch your thigh. Do not strain your neck, pull the shoulders away from your ears. Feel the pleasant tension in the lower back and the back as well as spinal traction. Repeat alternately on both sides.

Lightweight option: In the light version of this exercise for the upper body do not pull the arm far back, stop in a comfortable position.

How to perform: 10 repetitions on each side (total 20 reps), or 30 seconds.

6. Lifts hand in the strap on the forearms

Why: this exercise works the muscles of the body due to the difficult situation the straps on the forearms, but especially the muscles of the shoulders and triceps, and also chest muscles, and back muscles. This is a fairly difficult exercise, so the first time do it standing on his knees, gradually trying to implement it in the strap on the feet.

How to perform: Take a plank position on the forearms: the body forms a straight line, the lower back does not bend or bends, the belly and buttocks are tense, neck loose, look forward. Maintaining correct body position, extend your arm forward like you’re trying to reach the wall ahead. Do alternately on both sides, do not tense the neck during execution.

Lightweight option: In the light version of this exercise for the upper body down to his knees. Can 15 seconds to run on feet in 15 seconds on the lap, for example.

How to perform: 10 repetitions on each side (total 20 reps), or 30 seconds.

7. Twisting obliquely

Why: This is a good exercise is working the obliques and the upper and lower abs. It is quite simple from a technical point of view, and from the point of view of implementation.

How to perform: Lie on the floor, legs slightly separated from each other, the abdominal muscles are tense, back pressed to the floor. Left arm straight and placed aside, the right hand is raised diagonally up. On a deep exhale lift your left leg up so that she was perpendicular to the floor. Simultaneously, lift your upper back, pulling her hand up to touch the Shin. Do the exercise on one side in the first round and on the other side in the second round.

Lightweight option: In the light version of this exercise, press up to raise the bent leg.

How to perform 18 repetitions or 30 seconds. In the second round, repeat this exercise on the other side.

After the first round and round, rest 30-60 seconds.

Stretching on the floor

After a workout, be sure to perform stretching of the muscles. Stretching after a workout improves muscle elasticity and joint mobility that accelerates muscle recovery, reduces injuries, helps to avoid stagnation in your workouts. We offer you effective exercises to stretch muscles with emphasis on the upper body. Stretching is completely on the rug, its total length is 5-7 minutes.

In each exercise, moving to 20 seconds on the right side and 20 seconds on the left side. If time allows, and you want to stretch better, can stay in each pose for 30-40 seconds. To perform the stretch you will need a stopwatch, but you can just count to 20-30 times, not forgetting to breathe deeply.

In the final stretch for the upper body includes the following exercises:

1. The knees up to the chest: 20 seconds
2. Dog pose face up: 20 seconds
3. Tilts to side for 20 seconds on each side
4. Stretching hands and lifting up: 20 seconds
5. Stretching biceps: for 20 seconds on each side
6. Stretching the arms: for 20 seconds on each side
7. Stretching of the triceps: for 20 seconds on each side
8. Child’s pose: 20 seconds

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1. The knees up to the chest

Stay lie on your back after you perform the previous exercises. Pull your knees up to your chest and grasp them with both hands. Relax, feel a pleasant stretch in the back. Stay in this position for 20-30 seconds.

2. Dog pose face up

Stretch the abdominal muscles and back muscles in the Cobra position. Lie on your stomach, place your hands near your chest. Push off with your hands from the floor and raise your upper body, hips remain on floor. Feel the tension in the muscles of the body. Try to bend not only in the lumbar, and thoracic spine (mid back). Stay in the pose of a Cobra at least 20 seconds.

3. Tilts to the side

Sit in the Lotus position, take a comfortable position, straighten your back. Put one hand on her waist, the other lift up. Make a tilt, reach for the straight arm. Feel the tension in the back, chest, shoulders and arms. Stay in the tilt for 20 seconds on each side.

4. Stretching hands and lifting up

Continue to stretch the upper body in the Lotus position. Raise your hands above your head and fingers crossed among themselves. Reach, palms up, with the shoulders, try to lower down. Feel a nice stretch in the back and arms. Not stulte back. Stay in this position for 20 seconds.

5. Stretching biceps

Extend one arm in front of him, the other hand grabbed the palm of the hand. Press lightly on the palm of his hand, more to straighten the arm and stretch the biceps of the arm. Perform the exercise on each hand for 20 seconds.

6. Stretching the shoulders

For stretching your shoulders will get straightened arm to the side so that the elbow was at the level of the opposite shoulder. Pull the arm as far as possible to the side, stretching the muscles of the shoulder. Perform the exercise on each hand for 20 seconds.

7. Stretching of the triceps

To stretch the triceps, which has been hard at work during our training session, lift bent at the elbow arm above the head. The other hand grasp the elbow and pull the arm as far as possible behind your head. Feel the stretch in the back of the hands. Perform the exercise on each hand for 20 seconds.

8. Child’s pose

Finish the workout with a relaxing child’s pose. To take this pose, sit on your knees, and lie with your chest on the floor. Extend hands forward or fold in front of him. Close your eyes and breathe deeply. Stay in child’s pose at least 20 seconds.

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Without inventory, the Finished program, For beginners, Belly, Arms and chest