Posts Tagged ‘Upper’

Fanatical Fat-Burner and Stress Buster for the “Bride-to-Be” Part 2 The Day of the Upper Body-Blitz Makeover  

Fanatical Fat-Burner and Stress Buster for the “Bride-to-Be” Part 2 The Day of the Upper Body-Blitz Makeover  

Article by Natalie Pyles

How to tackle both cardio and weights with the F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This time crunching system will get you in and out of the gym, park, or at-home gym in 49 minutes or less, and will attack both cardio and weight training in one fell swoop.The idea is to elevate your heart rate with cardio intervals and keep it relatively high while lifting weights in a circuit format to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Free- weight exercises that don’t require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop.

I have provided a sample workout program that demonstrates a total-body workout, but it can be tailored to fit your needs at any time. Because you’re performing each weighted exercise for a full minute – don’t be shocked it’s harder than you may think! – However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress. This is number two program for you. You can find the first workout and article in part 1 have fun beautiful bride.

Here is your 49- Minute or less Workout number 2 of the F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system

To keep this simple we will call this Upper Body-Blitz Total Body Makeover which is what all Brides-to-Be want so do the following and gain Gorgeous Curves:

5-minute cardio warm-up (RPE 4-5)*3-minute run in place, high knees (RPE 7-8)Chest1 minute Dumbbell Flye or Cable Crossover1 minute Bench PressBack1 minute Front Pull-Down1 minute Seated Cable Rows 3 minute jumpimg jacks (RPE 7-8)Biceps1 minute EZ Bar Curl1 minute Preacher CurlTriceps1 minute Dumbell Kickback1 minute Lying Triceps Extension3 minutes jump rope (RPE 8-9)Shoulders1 minute Up Right Row1 min Lateral Raise or Bent-Over Lateral Raise3 minutes side-to-side hop (RPE 8-9)1 minute push ups1 min dip6 minutes abdominal crunch5-minute cool-down and stretch*

* For your warm up and cool down Brides-to-Be, do whatever type of cardio you like; for example, walk or run on a treadmill or ride a stationary bike and pedal faster with a 2-3 Resistance. I hope this helps you get going and your big day a great success! Enjoy number two of Your total Body Makeover Bride-to-Be the Upper Body-Blitz will win big points for Your special day!

Have a healthy and happy day!

By, Natalie Pyles

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be

About the Author

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be

An Efficient Upper Body Workout With Dumbbells  

An Efficient Upper Body Workout With Dumbbells  

Article by Adam Fromm

Whether your aim is to achieve general fitness, develop muscle mass, endurance or enhance athletic performance, resistance training with dumbbells can help you realize it.

In comparison to a traditional exercise machine, free weights supply significantly more stimulus to your muscles. Unlike machines which isolate muscle groups, exercising with free weights compels your body to engage stabilizing and core muscles. The end result is more efficient strength development than can be achieved with any other method.

You can perform a complete workout with dumbbells alone and they’re compact and can be moved around your space. They can be easily stored, so you can work out at home and not have to dedicate a whole room to exercise equipment. This is especially true with adjustable dumbbells – and they’re so versatile you can target nearly every part of your body with them. Most important, they’re highly effective.

Everyone aspires to see the biggest improvements in the fastest time, and research shows that the most efficient technique for strength training is by utilizing free weights. And the most straightforward and effective technique for strength training with free weights is a work out regimen including dumbbells.

To perform the following total upper body workout, all you need is a pair of dumbbells and a workout bench. The exercises target all the major muscle groups in your upper body: the chest, shoulders, back, traps, biceps and triceps. For general health and fitness, toning, firming and endurance training, lift lighter weights and use higher repetitions. For developing muscle mass pure strength, utilize heavy weights and few repetitions. Either way, perform the exercises the same way to get a complete and effective upper body workout.

Chest Exercises

Flat Chest Flies 1. Lying flat on bench, hold dumbbells directly above your chest with palms facing each other2. As you lower the weights, bend elbows slightly, maintaining throughout the exercise3. Open arms to sides – elbows remaining locked and slightly flexed 4. Feel a stretch in the pectorals5. When upper arms are parallel to the floor, return the weights to the starting positionNotes: Keep your feet flat on the floor and your back flat on the bench. Use a 3 count on the way down, pause, and a 3 count back up to the starting position

Flat Chest Press1. Lying flat on the bench, hold the dumbbells directly above chest with arms extended2. Lower weights to the chest in a slow, controlled motion3. Slowly push dumbbells back up to starting position4. Do as many reps as you can until muscle failureNotes: Avoid locking your elbows

Triceps Dumbbell Exercise

French Presses1. Lie flat on bench, holding dumbbells directly above chest with palms facing each other. Dumbbells should just about touch one other.2. Keep your shoulders locked, your abdominal muscles tight, chest up, and elbows stable3. Let your elbows fold so dumbbells are lowered down to either side of head.4. Push the weight up, stopping just before your elbows are straight5. Reverse the motion back down.Notes: Always start with a light weight and make sure you can lift it in a safe and controlled manner using good technique. Using a heavier weight too soon can result in injury.

Shoulder Exercises

Lateral Raises 1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells in front of thighs2. Raise upper arms to sides until elbows are shoulder height3. When arms are parallel to floor, slowly lower and repeatNotes: Maintain elbows’ height above or equal to wrists and keep elbows slightly bent throughout. If elbows drop lower than wrists, front deltoids become primary mover instead of lateral deltoids.

Front Raises1. Stand upright, knees slightly bent, feet shoulder width apart, palms towards thighs2. Raise one dumbbell directly in front of you to eye level with only a slight bend in the elbow – keep your body still so the anterior deltoid is fully engaged3. When arm is parallel to ground lower dumbbell slowly back4. Repeat with the other arm. Notes: Keep a slight bend in the elbow when liftingNotes: Great exercise for those with shoulder injuries, particularly rotator cuff injuries

Seated Shoulder Presses1. Sit upright on bench or use an adjustable incline bench set to just under 90 degrees2. Make sure back is straight and flat 3. Start with dumbbells over your head with palms facing forward3. Slowly lower dumbbells to shoulders 5. When arms are at 90 degrees, press the dumbbells back upNotes: There is a tendency to lean back while performing this exercise – don’t – this reduces its effectiveness as well as placing strain on the lower back.

Back Dumbbell Exercise

Single Arm Row1. Stand upright next to bench. Place one knee up on the bench for support and the other on the floor and one arm locked out on the bench. Upper body should be parallel to floor2. Reach down and pick up a dumbbell with your free hand3. Without cheating, lift the dumbbell as slowly as you can, keeping your stomach tight4. Raise dumbbell up to your midsection keeping back still throughout movement5. Slowly lower dumbbell to start position and repeat.Notes: Keep your back flat and parallel to the floor

Biceps Dumbbell Exercise

Preacher Curls1. Set bench to 45 degree angle – stand behind the bench2. Hold dumbbell with arm fully extended on back rest3. Keep back of upper arm against back rest and curl dumbbell up towards your face4. Slowly lower dumbbell until arm is nearly fully extendedNotes: Great for isolating the biceps and forcing them to work independently. As a general rule, always hit the weakest arm first.

Trapezius Dumbbell Exercise

Upright Rows1. Stand upright, feet shoulder width apart and knees slightly bent2. Grasp dumbbells and stand with palms facing front of thighs – keep your back straight3. Pull dumbbells to front of shoulder, chin height, with elbows leading out to sides4. Hold for a count of 2 and slowly lower to start position and repeatNotes: The dumbbells should be close to the body as you raise them and the elbows should drive the motion. Continue to lift until they nearly touch your chin. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, if you suffer from shoulder problems, you may want to stay away from this exercise, substituting another form of lateral raise.

Adjustable dumbbells allow you to exercise faster and smarter. They are great space-savers and are less costly than comparable traditional dumbbells. Plus, they’re convenient and easy to use.

About the Author

For more information on adjustable dumbbells sets, as well as additional articles on effective training with dumbbells, visit my Bowflex dumbbells website where you’ll also find Bowflex Reviews and reviews of comparable adjustable dumbbell sets like PowerBlocks.