Effective Upper Body Resistance Training Exercises
Resistance training programs appeal to people whose fitness goals include developing strength and improving their aesthetics. Elastic bands or tubing are very much in demand because they are very handy to use for resistance training workouts.
A lot of people want to relieve themselves from a stressful day at work; however, their busy schedule prevents them from hitting the gym. So they search for resistance training workouts which can be easily done at their home.
In fact, all you really need are a few pieces of equipment, such as dumbbells or elastic bands. I would also advise getting an exercise mat so you can be comfortable while doing some floor work. If you just do resistance training for 30 minutes a day, 3-5 days per week, you will see results.
Warning: Resistance training exercises are good for one's health but, it might be good to see a doctor first. Those who have an existing health condition are strongly encouraged to do so. Always do a proper warm-up before exercising to prevent injury.
Knee Push-ups
Target muscles: pectoralis major, front and lateral deltoids, triceps
How to do: The starting position involves knees and palms on the floor, with your legs crossed. The arms must be fully extended with the hands either shoulder width or slightly wider. Bringing your hands in closer works the triceps. A wider positions involves the outer chest and biceps more.
Gradually bend your elbows to ninety degrees and make sure your back stays straight as you lower and push up. Never fully extend your arms and lock your elbows, keep them slightly bent at the top of the motion.
Lateral Raises
Target muscles: Front and Lateral Deltoids
Procedure: Start by standing about shoulder width apart. You can either use resistance bands or free weights. If you are using a band, then step both feet on the middle portion of it. You can also use just one foot to make the exercise a little easier. Start by grabbing the handles and holding them at the side with the elbows bent at 90 degrees. Raise your arms to the side up to below shoulder height, then return to the original position. Keep your back straight, core engaged, and shoulders relaxed throughout.
Superman
Target muscles: gluteus maximus, low back, spinal erectors
How to perform: Lie face down on a mat with the arms and legs extended. Then, proceed to lift both arms and legs off the mat. Hold for a few seconds, then release. There are several different variations to this exercise. You can bend the back legs and lift, and make a swimming motion with the arms.
These are just some sample resistance training workouts that can help you tone your muscles and build strength as long as you do them regularly.
A lot of people want to relieve themselves from a stressful day at work; however, their busy schedule prevents them from hitting the gym. So they search for resistance training workouts which can be easily done at their home.
In fact, all you really need are a few pieces of equipment, such as dumbbells or elastic bands. I would also advise getting an exercise mat so you can be comfortable while doing some floor work. If you just do resistance training for 30 minutes a day, 3-5 days per week, you will see results.
Warning: Resistance training exercises are good for one's health but, it might be good to see a doctor first. Those who have an existing health condition are strongly encouraged to do so. Always do a proper warm-up before exercising to prevent injury.
Knee Push-ups
Target muscles: pectoralis major, front and lateral deltoids, triceps
How to do: The starting position involves knees and palms on the floor, with your legs crossed. The arms must be fully extended with the hands either shoulder width or slightly wider. Bringing your hands in closer works the triceps. A wider positions involves the outer chest and biceps more.
Gradually bend your elbows to ninety degrees and make sure your back stays straight as you lower and push up. Never fully extend your arms and lock your elbows, keep them slightly bent at the top of the motion.
Lateral Raises
Target muscles: Front and Lateral Deltoids
Procedure: Start by standing about shoulder width apart. You can either use resistance bands or free weights. If you are using a band, then step both feet on the middle portion of it. You can also use just one foot to make the exercise a little easier. Start by grabbing the handles and holding them at the side with the elbows bent at 90 degrees. Raise your arms to the side up to below shoulder height, then return to the original position. Keep your back straight, core engaged, and shoulders relaxed throughout.
Superman
Target muscles: gluteus maximus, low back, spinal erectors
How to perform: Lie face down on a mat with the arms and legs extended. Then, proceed to lift both arms and legs off the mat. Hold for a few seconds, then release. There are several different variations to this exercise. You can bend the back legs and lift, and make a swimming motion with the arms.
These are just some sample resistance training workouts that can help you tone your muscles and build strength as long as you do them regularly.
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