Strong upper body muscles are necessary not only for improving the quality of the body in terms of the aesthetic component, but also for the high-quality performance of many exercises, including those for the abdomen, buttocks and thighs. We present you our new selection: 15 strength workouts with dumbbells for arms, shoulders, back and chest from Fitness Blender to strengthen and tone your muscles.
From all the variety of Fitness Blender workouts, we chose only those that include strength exercises with dumbbells to develop the muscles of the upper body (arms, shoulders, chest, back). For some programs you will additionally need a bench. Programs last 20-50 minutes, most of them already include warm-up and stretching.
Upper body strength training will have different purposes depending on the number of reps and weight of dumbbells you choose:
- 5-8 repetitions per approach are suitable for those who are working on muscle growth;
- 12-14 repetitions per set are suitable for those who are working to increase strength;
- 16-20 repetitions per set are suitable for those who work on endurance and muscle tone.
Accordingly, the fewer repetitions, the more weight you need to use. Choose the weight of the dumbbells so that the last repetitions of the set are performed with maximum muscle tension. For biceps, triceps and shoulders, the weight of dumbbells should be lighter. For larger muscle groups, such as the chest and back, you can use more weight.
We offer you 2 groups of workouts from FitnessBlender for the upper body:
- with a small number of repetitions per count (each exercise is performed for 8-10 repetitions per set)
- with a large number of repetitions for time (each exercise is performed for 45 seconds)
Workouts from the first group are best performed by those who have heavy dumbbells and are ready to work on muscle mass. Workouts from the second group are suitable for those who simply want to work on toning the muscles of the upper body.
FitnessBlender: three ready-made complexes for weight loss
Upper body
Upper body is a workout that helps sculpt the body by performing special exercises that use the “upper” muscles.
Classes develop muscle groups of the back, shoulders, abdominals and arms, improve the functioning of the circulatory system and help get rid of excess weight and correct the figure. Properly selected Upper body training sets reduce waist size, make the stomach flat, and the figure slim.
The workouts should be intense, so the best option is to pre-warm up. You can, for example, do aerobics - this will set you up for higher loads and eliminate the risk of unpleasant consequences.
Upper body fitness involves exercising with a variety of sports equipment. The duration of classes is from 45 to 55 minutes. Taking into account the level of training of a person and his physical capabilities, the load and weighting materials are individually selected.
Classes for beginners are carried out in a lightweight mode (for example, with dumbbells). For experienced athletes, the equipment should be heavier.
You can exercise both in sports clubs and in your usual home environment. In the first case, you will receive a personal trainer who will choose the right training plan, calculate the required load, and select strength equipment. In the second, you have to do all this yourself.
Classes should take place a maximum of three times a week, taking into account the individual characteristics of the person.
Intense loads require muscle recovery, so you need to take breaks of 1-2 days, doing lower body training, for example.
Work out upper body in fitness clubs in Moscow
Super Sculpt training elements
Any workout begins with a standard aerobic warm-up for 5-7 minutes. Any complex ends with a five-minute stretch. On average, workouts last 50-60 minutes.
Upper body
Each exercise in the block is performed one after another without pauses.
- Bodybar rows to the waist, 16-24 reps.
- Chin rows 16-24 reps.
- Swing in front of you 16-24 repetitions.
Repeat the block three times without rest.
- Platform push-ups 16-24 reps.
- Lying dumbbell flyes 16-24 reps.
- Pullover 16-24 reps.
Repeat the block three times without rest.
- Reverse platform push-ups 16-24 reps.
- Extension of arms with dumbbells from behind the head, 16-24 repetitions.
- Dumbbell curls with supination 16-24 reps.
Repeat the block three times without rest.
- Platform tuck 16-24 reps.
- Leg raises holding the platform 16-24 reps.
- Lowering two legs through the sides (at 45 degrees) 16-24 repetitions.
Repeat the press block 2 more times.
Upper body workout example
Each exercise in the block is performed one after another without pauses.
- Bodybar squats 16-24 reps.
- Curtsey 16-24 repetitions.
- Plie squats 16-24 reps.
Repeat the block three times without rest.
- Romanian deadlift 16-24 reps.
- Lunges alternately forward 16-24 repetitions.
- Swing one leg while standing to the sides, 16-24 repetitions.
Repeat the block three times without rest.
Block 1 for abdominal muscles:
- Plank with forearm raises 16-24 reps.
- Plank running 16-24 reps.
- Side plank crunches 16-24 reps.
Repeat the block two more times.
Block 2 for abdominal muscles:
- Full body crunches with bodybar, 16-24 reps.
- Lying scissors 16-24 reps.
- Diagonal crunches 16-24 reps.
Repeat the block two more times.
AVT training example
- Squats 16-24 reps.
- Scissor lunges 16-24 reps.
- Standing leg lift back 16-24 reps.
The block is repeated 3 times.
- Deadlift 16-24 reps.
- Swing your leg to the side for 16-24 repetitions.
- Sumo 16-24 reps.
The block is repeated 3 times.
Block 3 (on the mat)
- Glute bridge 16-24 reps.
- Leg adduction while lying on your back 16-24 repetitions.
- Leg swings lying on your side 16-24 repetitions.
The block is repeated 3 times.
- Swing your legs while resting on your forearms, 16-24 repetitions.
- Lateral plank jumps 16-24 reps.
- Plank jumps back and forth 16-24 reps.
The block is repeated 3 times.
- Body crunches 16-24 reps.
- Scissors 16-24 reps.
- Diagonal crunches 16-24 reps.
The block is repeated 3 times.
TIT training example
Body sculpting
1 part (cardio)
In this part, you can perform any exercises and types of cardio for 15-20 minutes, for example, basic aerobics steps with a step platform, jumping rope, running, and the like.
For home training, jumping rope is suitable - 300-400 times, possibly with rest.
Part 2 (power)
In this part, exercises are performed on all major muscle groups one after another without pause:
- Squats 16-24 reps.
- Alternating forward lunges 16-24 reps.
- Deadlift 16-24 reps.
- Dumbbell rows to the waist 16-24 reps.
- Dumbbell rows to the chin 16-24 repetitions.
- Standing press 16-24 reps.
- Grasshopper arm extension 16-24 reps.
- Hammer dumbbell curls 16-24 reps.
- Push-ups from the floor or from your knees, 16-24 repetitions.
- Fold 16-24 reps.
- Bicycle 16-24 reps.
At the end of the circle you can rest for 2 minutes. The complex is then repeated two more times.
Part 3 – stretching.
Example of a body sculpt
Upper body - what a workout
The classes include a set of strength exercises that strengthen and develop the body. Particular attention is paid to its upper part: the muscles of the back, arms, and abdominals. One set consists of at least 10 repetitions.
By improving the functioning of the circulatory system, tissues are enriched with oxygen, and this leads to an improvement in their vital functions.
There are different types of exercises to work different muscles: biceps, triceps, forearms, chest, back, abdomen.
Timed upper body strength training
Fun Upper Body Workout for Great Arms & Shoulders
- Duration: 28 minutes
- Difficulty: 3
- Calories: 140-280 kcal
- Equipment: dumbbells
- No warm-up, but with a cool-down
This upper body workout includes 18 different exercises, so you're guaranteed to never get bored. Each exercise is performed 1 time according to the scheme: 45 seconds work, 20 seconds rest. There are combined exercises for several muscle groups, as well as pulsating exercises for maximum muscle development.
Exercises: Reverse Fly + Pulses; Chest Fly + Pulses; Pullover + Crunch; Overhead Press; Tricep Extension + Close Row; Curl + Arnold Press; Chest Press + Bridge; Wide Row + Plank; Lateral & Ventral Raises; Side Pullover; Cadence Curl; Halo Extension; Traveling Push Up; Back Bow Pull; Arm Circles; Antagonistic Wide & Narrow Pulldown; Tricep Dips; Walkdown + Pulls.
Upper body programs
Coming to a sports club is associated with a specific goal: to tighten the buttocks, pump up the abs, biceps, etc. In any case, to get results in the shortest possible time, you need to select one of the Upper body fitness programs. To correct a specific area of the body, you need to focus your efforts on specific muscles.
To correct problems in areas above the waist, the best choice would be the Upper body ABS complex, aimed at developing the muscles of the chest and back, abdominals, shoulders and arms. Contains exercises, the purpose of which is to qualitatively work out these particular muscle groups. Exercises consist of basic and isolated ones. During training, special equipment is used. The maximum effect is achieved by alternating modes when performing simple exercises. Improvement in posture is observed already during the first lesson, if the selection of exercises is done correctly.
The Upper body stretch program is a universal set of exercises. Its goal is to strengthen the muscles of the upper body. For classes in this program, the level of physical fitness does not matter. The result will be:
- beautiful posture;
- slim stomach;
- flexible and elastic muscles and ligaments;
- improved mobility of articular joints.
A harmonious combination of strength approaches with stretching strengthens the muscle corset, helps get rid of back pain, and find a great mood.
Super Sculpt - what is it in fitness?
A separate full-body workout is often found under this name, but rather, it is a generalized meaning of a whole-body workout. Super Sculpt consists of four directions, differing from each other in their focus on certain muscle groups.
Training is carried out in a standard fitness format: to a certain tempo of music, for a certain amount and count, both with free weight and with your own body weight.
Each direction trains certain muscle groups.
As an example, consider strength training in the gym, when a set of exercises is performed on the shoulder girdle on one day, and on the legs on the other. So it is with Super Sculpt, one direction helps strengthen the muscles of the arms and torso, while the other works separately on the hips, buttocks, and abs. It is possible to mix several muscle groups in one workout, and there is also a separate direction for all muscle groups at once. Let's look at each type next.
Benefits of Upper Body
Classes with a professional trainer will bring you excellent results:
- The body's endurance will increase, its physical capabilities and ability to withstand increased loads will increase.
- Improved posture and straightened shoulders will give you self-confidence.
- During exercise, the body produces endorphins (they are called joy hormones), this leads to improved mood, increased mental energy, and stabilization of the emotional state.
Belly dance - what is it in fitness?
Belly dancing in fitness - what is it? There are many areas in fitness, and one of them is belly dancing. What it is
Deadlift.
The next exercise on our list is the deadlift. This is one of the most basic exercises in the fitness industry. This exercise is very energy-intensive; a lot of calories are burned due to the fact that large muscles are involved in the work. The deadlift works the back surface: the back, buttocks and the back of the thigh (femoral biceps).
There is also a modified deadlift, which is aimed more at working the gluteal muscles. It’s called the Romanian deadlift and that’s what we’ll look at. You can perform this exercise with any weight: barbell, dumbbells, kettlebell, or expander. Starting position: feet shoulder-width apart, arms along the body. There's a weight in your hands. Next, we bend forward, slightly bending our knees. We crawl along our legs with our hands. Keep your back straight and not rounded.
You can also put a pancake under your feet and take a position so that your toes are higher than your heels.
Upper Body
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Upper Body
(English “upper” - top and “body” - body) - group training related to the strength fitness class. As the name suggests, the Upper Body workout focuses on working the muscle groups of the upper body. These muscles include the pectoral muscles, biceps and triceps, deltoids, latissimus, and abdominal muscles. Therefore, if you consider your main “trouble” to be your stomach, flabby arms or eternal stoop, feel free to sign up for Upper Body. It is believed that the training is suitable for people with any level of physical development and is aimed at teaching the beginner the basic exercises for the “top”.
Features of the Upper Body workout
Group classes are conducted under the instruction of a professional fitness trainer in the “endurance” mode. Each exercise is performed for one to two minutes, with a large number of repetitions: you will have to work hard and without a break. Sports equipment is actively involved in the training: dumbbells, body bars (or barbells, for experienced ones), step platforms, shock absorbers and medicine balls. The weights taken are usually small.
- At the beginning of the workout,
a warm-up is carried out, which is a set of exercises for the whole body and light stretching: this warms up the muscles, joints and ligaments.
Main part
training takes place with heavier working weights and includes exercises for the large muscles of the back and chest. Next, the shoulders, biceps and triceps are worked.
At the end of the program
The abdominal muscles are trained: the rectus abdominis and oblique abdominal muscles - what we call the “abs”.
Unlike aerobic strength training classes, Upper Body is shorter in duration because it does not include an aerobic warm-up. The duration of the lesson is 45 minutes.
Exercises in the Upper Body training program
The basis of the Upper Body program at the fitness club is a set of the following exercises:
:
- Thrust to the belt;
- Bench press;
- Pushups;
- Shoulder rows in a standing position;
- Army press;
- Biceps curl;
- Reverse push-ups;
- Dumbbell extension from behind the head.
You can perform this set of exercises on your own, but remember that in this case you are your own trainer, so all responsibility for incorrect technique and the effectiveness of the training falls solely on your shoulders.
Who is Upper Body training suitable for?
Upper Body is a universal workout for those who want to “get dry,” tone their muscles and create noticeable relief. Suitable for both men and women, but more popular among the fair sex. Suitable even for people with a beginner level of physical fitness.
Any serious health condition or chronic disease in the acute stage may be a contraindication to Upper Body classes.
Upper Body: benefits
By regularly training with this program, you will be able to achieve
:
- Strength endurance
. Many representatives of the fairer sex may argue that girls supposedly have no need for this. But dear ladies, your men are not always next to you, and strength and endurance are needed in many areas of our lives. Like other workouts in the group, Upper Body increases physical capabilities and the body's ability to withstand any load.
Improving the external characteristics of the body
- posture, abs, shoulders and arms.
Sports habits
. It is best for a beginner to take his first steps in fitness either under the supervision of a personal trainer or in a group. This disciplines and helps to develop a healthy habit of the training process.
- Self-confidence,
stabilization of emotional state, increase in mental energy. Sports activities contribute to the production of the happiness hormone - this is a proven medical fact.
What weight is best to train with?
The optimal weight of the apparatus is selected based on the exercise to be performed and the level of physical fitness of the trainee. As a rule, large muscle groups (chest, back) require heavier weights. There is no point in using a bodybar for deadlifts or bench presses - such a load on the giant muscles will be imperceptible and will not give the desired effect. The weight of the equipment also depends on the specific situation - if the trainees have just performed push-ups, then for the subsequent bench press from the chest they should take a lighter weight.
Power aerobics in Moscow
Training according to the “ Super Body ” system can be divided into three parts. The first part is warm-up, which is an integral part of any type of fitness. The exercises included in the warm-up allow you to warm up your muscles and reduce the risk of injury. During the main part, all muscle groups are worked out in an aerobic mode. This is the most significant part of training and should be approached responsibly. At this stage, the main energy consumption occurs, excess fat is burned and body contours are created. The final part of the strength aerobics workout includes stretching, relaxation and breathing exercises.
If your goal is to develop strength endurance, tighten muscles and give them the desired definition, then strength aerobics is exactly what you need. Come to our fitness center and see for yourself.
Strength aerobics is your shortest path to a ripped figure!
In the search for effective fitness directions for adjusting weight and increasing the tone of all muscles, you can come across many names and abbreviations that, in fact, mean nothing to anyone. And even after watching the video, it is not always clear how Super Sculpt training differs, for example, from a body pump. The name Super Sculpt itself means a whole complex of directions that literally sculpt the body, but how it is deciphered and what each direction from Super Sculpt means, we’ll look at it in more detail later.
Description of the Upper body training program
Each of us has specific goals for going to the gym. Men most often need sculpted muscles, women need a slender figure and firm buttocks, and both need moderately pumped up abs. And since there are no absolutely universal complexes, to obtain high-quality results it is advisable to choose the most suitable program for this. For all muscle groups of the upper half of the body, this is Upper Body fitness (literal translation - “upper body”), the popularity of which is growing almost every day. We will briefly answer all questions about Upper Body - what it is, what exercises the complex contains, what weights you will have to work with, whether it is effective for losing weight and much more - in this article.
Power aerobics in Moscow
Training according to the “ Super Body ” system can be divided into three parts. The first part is warm-up, which is an integral part of any type of fitness. The exercises included in the warm-up allow you to warm up your muscles and reduce the risk of injury. During the main part, all muscle groups are worked out in an aerobic mode. This is the most significant part of training and should be approached responsibly. At this stage, the main energy consumption occurs, excess fat is burned and body contours are created. The final part of the strength aerobics workout includes stretching, relaxation and breathing exercises.
Brief description of a standard lesson
A typical session is usually about 45 minutes long (which is somewhat shorter than lower body strength training because there is no aerobic warm-up required).
Already in the warm-up part, the above strength equipment begins to be used. At first, light weights are chosen - ideal for warming up all muscle groups and joints, as well as stretching tendons.
The warm-up is followed by a lighter version of pre-stretching (stretching the muscles of the arms and back), after which light weights are changed to heavier ones and the main Upper Body workout begins.
The first muscle group to be worked on is all large and deep (in other words, the back and chest are loaded).
Next there is a transition to medium and small (shoulders, triceps, biceps).
Abdominal exercises come last.
The techniques used during the exercises are very diverse. Among them:
- spring;
- “static” spring;
- technique of ascents and decreases (by count);
- rapid downward movements followed by slow ascents, etc.
Power aerobics in Moscow
Training according to the “ Super Body ” system can be divided into three parts. The first part is warm-up, which is an integral part of any type of fitness. The exercises included in the warm-up allow you to warm up your muscles and reduce the risk of injury. During the main part, all muscle groups are worked out in an aerobic mode. This is the most significant part of training and should be approached responsibly. At this stage, the main energy consumption occurs, excess fat is burned and body contours are created. The final part of the strength aerobics workout includes stretching, relaxation and breathing exercises.
If your goal is to develop strength endurance, tighten muscles and give them the desired definition, then strength aerobics is exactly what you need. Come to our fitness center and see for yourself.
Strength aerobics is your shortest path to a ripped figure!
This type of power aerobics is intended for those who like to give 100% and prefer beautiful, sculpted muscles. Essentially, “ Super Body ” is a strength lesson, but held in an aerobic mode and designed to work all muscle groups (arms, legs, back, abdominals, buttocks).
A distinctive feature of this type of aerobics is the use of various equipment during the training process to increase the effectiveness of the training. This includes weights, dumbbells, balls, and bodybars. Weight-bearing exercise normalizes your metabolism and helps maintain an optimal ratio of muscle mass to fat. After just a few sessions you will feel the results. Your muscles will become strong and toned, your body weight will normalize in accordance with your height, the functioning of your heart and respiratory system will improve, and your body’s resistance to infections will increase. You will forget about fatigue and bad mood. Simply put, regular strength aerobic exercise will lead to an improved quality of life.
Who needs such training?
Taking into account the results that training in the Upper Body system leads to, the complex can undoubtedly be useful:
- the already mentioned female persons (who want to make their body beautiful, elastic and resilient, but without a visible increase in superficial muscles);
- everyone who wants to start full-fledged training without even an initial level of training;
- people whose lifestyle involves daily increased loads on the spine and who do not have at least some developed abdominal and back muscles (responsible for the stable position of the body and support of the spine);
- physically well prepared and not suffering from diseases of the musculoskeletal system, relatively elderly people aged 50+ (in the latter case, permission to work with heavy weight can only be given by a specialized medical specialist).
The complex (especially its strength part) is strictly prohibited only for hypertensive patients, “heart patients” and the already mentioned representatives of the group of people whose spinal problems are quite serious - therapeutic yoga is more suitable for them.
The main stages of body sculpting
Body sculpt workouts are interval training and take place in cardio mode.
During the training, you will have to perform three main types of movements: Cardio - allows you to prepare the body for the strength phase of the training. Working with weights - helps strengthen muscles and is carried out using special devices. Stretching - prevents the development of soreness and strengthens muscle tissue. It is very important to carry out all the stages of the training session discussed above efficiently and in the specified order. Let's talk about them in more detail
Cardio loads
For many people involved in body sculpting for weight loss, cardio is the most favorite stage of the training process. However, cardio should not be viewed as entertainment. At the first stage of the lesson, you will be able to properly load all the muscles of the body and thereby prepare them for the upcoming power loads. In addition to being able to strengthen muscles, cardio training improves the performance of the respiratory system and heart muscle. Aerobic dance moves may seem like simple fun from the outside, but in practice it is not. Thanks to the first stage, you will not only activate lipolysis processes, but also improve your mood, creating additional motivation to continue exercising.
Working with weights
The next stage of the complex is strength training. To do this, you will have to use sports equipment, with the help of which all the muscles of the body are worked out.
It is very important to first go through the first stage with stretching and only then begin strength training. This is associated with high energy costs and the body must be prepared for this
Stretching
This training phase allows you to strengthen your muscles and improve your figure. Please note that stretching is carried out throughout the entire session, including warm-up. With the help of special exercises you will relieve stress from your muscles and strengthen them.
Principles for selecting the weight of sports equipment
First of all, weight selection is carried out based on the level of general physical fitness. However, general principles apply to everyone, and include the following rules regarding performing exercises with maximum loads:
- reducing weight for deadlifts if push-ups were done before;
- limiting the weight of weights on the bar to 10, maximum 15 kg on each side;
- performing deadlifts only with a barbell, and not with a light body bar (excessive weight reduction for this exercise is also not recommended, since it simply will not make sense).
What weights are best to use?
This issue needs to be given special attention. The optimal weight is determined depending on the exercise performed and the level of physical fitness. But there are a few points that should also be taken into account:
- Large muscles (back and chest) require heavy weights. A body bar or gymnastic stick does not help in this case. It does not create a sufficient level of load.
- The choice of weight also depends on the situation. If you did push-ups first, then you need to do the chest press with less weight.
When choosing weights and weighting materials, it is best not to do it on your own, but to consult with an experienced specialist. The trainer will take into account the parameters of the body/body and give professional recommendations that will make Upper Body training even more effective.
The main thing is don’t be afraid to ask and clarify. Your body is in your hands.
When and how to do Upper Body?
The optimal number of classes is three times a week.
The optimal combination with other complexes is Upper Body + cardio training. First of all, this is recommended for parallel strengthening of the heart muscle, which is necessary for any increase in physical activity. In addition, good results are obtained by combining the upper body with some kind of “combat” aerobics - for example, tai-bo.
A mandatory principle is systematic attendance at classes. Often, active training quickly enough allows you to achieve initial positive effects, after which the joy of improving your well-being leads to the fact that you simply quit going to the gym. The result is wasted time, and returning to classes becomes more difficult the longer the break is (just one missed week results in muscle pain, and two or three return the general condition of the body and muscle network to their original positions).
On days free from visiting the gym, a certain set of lightweight exercises should be performed at home (even without sports equipment - although, as follows from numerous training videos, the same dumbbells can easily be replaced at home with water bottles). Only this approach will provide the muscles with constant tone and “memory” of the load.
