October 06, 2005
HEALTH AND FITNESS...UPPER BODY EXERCISESIn yesterday's health and fitness article I talked about the popular and seemingly too good to be true but very effective exercise routine called 5 Factor Fitness favored by people such as Benjamin Bratt,Halle Berry, Eve and many others.The routine boasts by doing 5, 5 minute intervals of strength training exercice you could burn and tone quickly.
So I'd like to give you a couple of exercises that you can do for 5 minutes each,BE SURE TO CHANGE IT UP EACH DAY!
If you want a muscle to grow bigger and stronger, you have to literally force it to adapt. And muscle adapts to very specific stress. It adapts to performing a great amount of work per unit of time. We shortened this concept to a single word: intensity.
Exercises and pics are courtesy of http://exercise.about.com/
Do one set of 8 to 10 reps with a wide-grip bench press or wide-grip inclined bench press. chest press on exercise ball
Lie supine(on your back) on exercise ball with shoulders and head supported on the ball, and with butt and abs tight to form a bridge. Start with weights directly over chest, elbows soft. Slowly bend elbows and lower arms until your elbows are at 90 degree angles, using your legs, back and abs to balance on the ball. Press arms straight without locking, then lower back to starting position.Use enough weight/resistance that you can ONLY complete the desired number of repetitions. If you are lifting heavy, use a spotter!
This exercise works the chest, arms and shoulders, as well as the back, glutes and abs.
THE NON-GYM WAY
As many push ups as you can do effectively for 5 minutes without stopping.
ARMS(you should invest in a couple of dumbells for home if you don't have time,or are intimidated by the gym)
Hold weights in hands, palms facing out, elbow slightly bent. Keeping abs tight, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), keeping elbows from moving back and forth. Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement.
Kneel on floor or sit on a bench and grasp a dumbbell. Place the back of the upper arm on the inner thigh and lean into the leg to raise the elbow a bit. Raise dumbbell to front of shoulder and then lower until arm is almost fully extended.
These are like pushups for your triceps. They are very difficult and you can easily twerk your shoulder if you're not careful. Start by sitting on a chair with hands right next to hips. Bring hips in front of chair (almost touching) and bend elbows to no lower than 90 degrees. Push back up without locking elbows.
overhead unilateral press(for shoulders)
view how to video
Use medium-heavy dumbbells. Start with arms out to the side, elbows bent at 90 degree angles (arms should look like a goal post). Slowly press right arm up, then left arm up then lower both arms back to starting position. Alternate arms for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.
Front Raise with Dumbbells
Hold light-medium weights with arms straight down, palms face the thighs. Slowly lift arms up to shoulder level keeping elbows slightly bent. Exhale and lower back down. This exercise can also be done with a light barbell or, if you're using heavier dumbbells, you can alternate arms.
Hold light-medium weights with arms in front of you, palms facing each other. Slowly lift arms straight out to the side, elbows slightly bent, abs in and stopping at shoulder level. Exhale and lower back down. Repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.
DON'T BE LIMITED BY JUST THESE UPPER BODY EXERCISES SEEK OTHERS AT http://www.exercise.about.com and as always CONSULT YOUR DOCTOR BEFORE TRYING ANY OF THIS SHIT