5 Upper Body Exercises That Don't Require Equipment

For many of us, the start of the holiday season means an increased workload. But we want you to stay well, no matter your business schedule. Fitness classes don’t have to be complicated and tiring, and you don’t have to go to the gym to see their results. Even a 15-minute vigorous warm-up can give you the energy boost you need to get through the rest of your day. Today we will talk about five exercises that do not require special sports equipment or equipment. You can do them anywhere. These exercises work the upper body, stimulate the cardiovascular system and are the perfect tonic.

We like upper body training because it does not require sports equipment and spacious areas. It can be done during your lunch break, in your dorm room, at home, or in a hotel room.

After just three workouts using the scheme described below, you will notice impressive results!

Causes of upper body fatness

In general, people belonging to the adrenal (lymphatic) metabolic type are susceptible to fullness in the upper body. They are characterized by weight gain in the areas of the neck, forearm, sternum, arms, and back. Such people gain weight quickly and lose weight slowly.

Other causes of fat accumulation in the upper body include:

Genetic predisposition;
Excess of toxins and wastes in the human body;
Increased levels of biphenol A in the body, contained in plastic bottles and industrial and food packaging containers;
Fluid retention in the body;
Hormonal problems;
Dysfunction of venous and capillary blood flow;
Frequent consumption of alcoholic beverages.

Beginner's Guide: Week 10

To speed up recovery, improve protein metabolism and maximize muscle growth, each major muscle group (for example, chest, back, legs) should be trained no more than once every 2-3 days, but no less than once every 4-5 days - in other words, about twice a week.

Based on this principle, most modern training programs recommend dividing the body's musculature into upper and lower musculature - the so-called "double split" - and training each of these groups twice a week. At the same time, the exercises of the program themselves can be performed on simulators.

Double split and division of the exercise program into the upper and lower parts of the body allows you to optimize the mechanisms of muscle recovery and the production of hormones important for its growth. While the muscles of the upper half of the body are recovering, you are actively training the lower half, and vice versa.

The optimal is 4 workouts per week and alternating exercises top-bottom-top-bottom. If you don't have the opportunity to train on the weekends, you can do 3 workouts a week, alternating the weeks themselves. In this case, in the first week you train the upper body twice, in the second - the lower body twice.

Upper body exercise program

The first two exercises in the upper body workout program are the most challenging, requiring 3-4 sets of low reps and long rest periods. It is recommended to alternate the following two exercises from workout to workout.

The last two exercises, working the biceps and triceps, are recommended to be performed in 1-2 sets with a high number of repetitions and short rest. You determine the number of approaches yourself, depending on fatigue. You can also vary the exercises to work the arm muscles.

On the subject: How to pump up the shoulder muscles

The training program presented above is performed twice, on Monday and Friday. On Wednesday, the leg muscle workout (group A exercises) from last week’s Beginner’s Guide is repeated. The exercise program for the lower body itself will be presented in the next week of our guide.

Warm-up rules

Limit your warm-up and cool-down cardio to a total of 10-15 minutes. If you want to “dry” your muscles and increase your definition, then the optimal solution would be to either set aside a separate day for such training, or combine morning fat-burning cardio with evening strength training.

Before each strength exercise, 2-3 warm-up sets are performed, which are not taken into account in the program table and in the training diary. Optionally, you can warm up on exercise machines, gradually learning to transfer the mechanics of the exercises you know with a barbell to a different plane.

A home set of abdominal exercises for beginners - ten basic exercises for the abdominal muscles and tips on technique.

Important!

Cable and machine training aren't all bad—they can be even more effective than training with free weights. It is enough to understand which of the basic exercises underlies the exercise on the simulator, and also to be able to consciously involve the key muscle group in the work.

The advantage of the simulator is both increased safety (you cannot “drop” the working weight on yourself) and the ability to train muscles from different angles. Unfortunately, most trainees do not know how to properly use these advantages - however, things are not going well with the barbell.

Why not the basic program?

The main disadvantage of the basic training program, on the principles of which the first weeks of the “Beginner’s Guide” were based, is that a low number of repetitions (only 5-7) and high working weight significantly increase both the risk of injury and the chance of developing chronic overtraining.

The basic program is suitable either for those who train with a personal trainer who controls the technique of performing the exercises, or for those who work with working weights of no more than 70-80 kg. Upon reaching this milestone, for safety reasons, it is recommended to switch to more “gentle” training.

***

The “double split” program is one of the most effective in terms of muscle growth and easy to consistently perform. It can include either three or four workouts per week, and the program’s exercises can optionally be replaced with their counterparts in the simulators.

Beginner's Guide: Week 11
How many times to train?
Sports nutrition for weight gain

Source: https://fitseven.ru/programmy/gid-novichka/trenirovka-na-verh-tela

How to lose weight quickly in the upper body

Fullness in the hips, buttocks and abdomen is common for many women. It’s clear how to deal with this, but what to do if fat appears in the upper part of the body? There are several methods for losing weight in the upper body:

Physical exercises, training;
Diet;
Using cocktails and drinks for weight loss;
Sports, dancing, wrestling (any activity that involves the arms and upper body);
The use of creams that help burn fat deposits.

Superset: moving the bent and straight leg back in a crossover

4 supersets of 15 reps per exercise (30 total), rest 30 seconds between supersets

Bent Leg Back Crossover - Annie Parker

My supersets for these exercises are more like dropsets. I like to do 15 reps with a bent leg and the same with a straight leg before switching to the other side. This double load allows you to work out your muscles great.

I bend over slightly and hold onto the machine stand with both hands. This position makes it easier to control the involvement of the buttocks and thighs. Again, make sure that the force is generated through the heels, and also remember to stretch the muscles.

Crossover Straight Leg Kick - Annie Parker

Exercises for losing weight in the upper body

The effectiveness of exercises for losing weight in arms lies in the following principles:

Exercises are performed without dumbbells;
At least 5-6 approaches of each exercise are required;
Do push-ups regularly.

Push ups

Push-ups are the most effective type of physical activity for losing weight in your arms. It is always difficult to start doing push-ups, so the first attempts can be made by supporting your hands on the sofa, then move on to the floor. Start with 5 push-ups a day and gradually increase the load. You yourself will feel that you can do more. However, serious overexertion is not good for your hands.

Draw a circle

Stand with your feet shoulder-width apart. Spread your arms horizontally at shoulder levels and rotate them in a circular plane. Don't bend your elbows. The exercise should be done for about 60 seconds in one direction and in the opposite direction.

Hoop

You can spin the hoop absolutely at any time and any number of times. The hoop tightens the upper abs and breaks down fat deposits on the back and waist.

Running classes

Running is one of the most effective sports in terms of weight loss. If you spend at least 30 minutes running 5-6 times a week, you will lose weight not only in your arms, but also in your whole body, and the desired firmness and elasticity of your skin appears.

However, running is not allowed for all weight loss categories. If you have health problems, especially with your knees, you should consult your doctor before exercising.

Cardio training

High-quality cardio training burns fat as much as possible. You can spend about 45 minutes 5 times a week and the results will not be long in coming. Your shoulders and arms will once again become graceful and toned. After cardio training, be sure to stretch your entire body for about 15 minutes.

Physical exercises include not only standard training, but also martial arts, dancing, squash, tennis, and badminton. The main thing is that during training you move your arms more, then fats will be actively broken down in this area.

Training program

Sumo squats and curtsy lunges: 4 supersets of 15 reps per exercise (30 total), rest 30 seconds between supersets
Alternate single-leg supported squats (Bulgarian squats): 4 sets of 15 reps for each leg, rest 30 seconds between sets
Parallel Grip Chest Rows: 4 sets of 10 reps, rest and stretch for 30 seconds between sets
Reverse grip horizontal pull-down: 4 sets of 12 reps, rest and stretch for 30 seconds between sets
Bent-over dumbbell rows: 3 sets of 15 reps, rest and stretch for 30 seconds between sets
Lat Pulldown: 3 sets of 15 reps, rest and stretch 30 seconds between sets
Close-grip horizontal pull-down: 4 sets of 12 reps, rest and stretch for 30 seconds between sets
Incline pullover with lat pulldown: 3 sets of 15 reps, rest and stretch 30 seconds between sets

As you can see, there is nothing revolutionary or unusual in my training program. I think you can do it in almost any gym in your city, and just one hour will be enough!

Diet for losing weight in the upper body

Any diet is based primarily on reducing the number of calories consumed. There is no need to severely limit yourself in the consumption of healthy foods and constantly calculate BZHU (proteins-fats-carbohydrates). It is enough to give up harmful foods that are immediately deposited in the form of fat:

Fast food and sweet soda. Any fast food purchased from a foot court is “food waste”. It only gives a feeling of satiety and satisfaction, but does not bring any benefit.
Reduce your salt intake to a minimum.
Semi-finished products, sausage-type products, smoked products. The presence of monosodium glutamate in the product makes it not only useless, but also dangerous for nutrition.
Sweets and baked goods containing sugar substitutes. Such products contain uncontrolled amounts of proteins, fats and carbohydrates.
It is recommended to give up meat.
A complete ban on eating fast carbohydrates.
Try to use less salt in your daily meals.
Don't drink alcohol.
Avoid dishes cooked in oil by frying.

Drinks for weight loss in the upper body

The market for weight loss products is quite wide and diverse; sellers of “miracle drugs” use a variety of marketing strategies with one main goal - to increase demand for the product offered and, as a result, to receive commercial benefits from the sale. But are all the products offered safe for the body?

Unfortunately, very often the answer will be no. In order for a drug to be classified as safe, it must meet a number of requirements: it must not contain chemical components, withdrawal symptoms must not occur when you stop taking it, the possibility of allergies and adverse reactions in the body must be minimized. All these conditions can be met only if the drug is made from 100% natural ingredients. These requirements are fully met by the increasingly popular drink on the market, Turboslim Drainage, from the well-known company Evalar, which produces drugs exclusively from herbal ingredients.

The main rules for choosing cocktails for weight loss are:

Plant origin;
Minimal number of side effects;
Anyone losing weight should make sure that there are no contraindications for using the drink in terms of health and well-being;
Speed of achieving effect.

Slimming drinks usually include many plant extracts:

Artichoke, cherry stalks - reduce cholesterol levels in the blood, activate the central nervous system, have a diuretic effect, leading to a reduction in swelling, remove waste and toxins from the body;
Guarana, grape leaves, scarlet - regulate energy metabolism, reduce hunger, promote the removal of excess fluid from the body and prevent its excessive accumulation;
Green tea, fennel, lemon juice - provide a general tonic, improve metabolic processes, promote fat utilization, enrich the body with vitamins and minerals;
Red algae, cassia, artichoke - eliminate swelling, prevent the deposition of cellulite, and have a rejuvenating effect.

In other words, in a complex action, the work of all components of dietary supplements is aimed at normalizing metabolic processes, recycling excess fat deposits, removing excess fluid from the body and the end result - losing extra pounds.

Slimming drinks should be taken with extreme caution by people with chronic diseases in the acute stage (oncological diseases, myocardial infarction, diabetes mellitus, gastric and duodenal ulcers, hypertension), as well as in adolescence, pregnant women, nursing mothers and people with individual intolerance to the components of the drug. Before use, you can consult a specialist.

Side effects

If you believe the reviews of weight loss drugs, then when taken correctly, almost no one has experienced any side effects to date. However, there have been cases of incorrect dosing of the drug, which resulted in the following problems:

The appearance of individual allergic reactions to individual components of dietary supplements;
Frequent urge to urinate;
The occurrence of pain in the intestines and stomach, upset stool.

Therefore, in order to avoid unpleasant consequences, it is important to follow the recommendations for use and daily dosage.

Creams that help burn fat in the upper body

Choosing a weight loss cream is quite a responsible and serious task, which must be approached with all seriousness: study side effects, contraindications, method and duration of use. At first glance, such a harmless remedy, if selected and used incorrectly, can cause serious harm to your body. A face-to-face consultation with a competent doctor would not be out of place here.

Give preference to natural-based creams with a minimum content of preservatives and sulfates, which have a negative effect on the skin. Purchase products exclusively from pharmacies; do not hesitate to ask for the appropriate quality documents for the product. Avoid shopping in dubious stores with discounts and promotions, and even more so on websites on the Internet.

Reviews of ways to lose weight in the upper body

Popova Irina, Magnitogorsk “Even during pregnancy, I began to rapidly gain weight. I thought that I would lose it after giving birth and there would be no problems, but it turned out to be not so easy. Not only did my thighs gain weight, but my arms too. I haven’t done any exercises to lose weight. It seemed to me that my arms were still full and flabby. As a result, I went on a diet and now I limit my diet. I lost a lot of fluid and my arms began to lose weight. I noticed this in the sleeves of my blouses, which used to be too small.”

Sechina Oksana, Pskov “Ever since I got a job as a chief accountant, I noticed that excess fat began to appear. The folds under the bra look especially unpleasant. The diet helps, but the effect is quickly lost. Therefore, I decided to approach this issue comprehensively. Now I do special exercises to lose weight in the upper body and eat right. Lost a few kilos.”

Olga Salnikova, Sochi “Many of my friends advised me of different weight loss creams. I didn’t want to throw money away, so I decided to turn to my fitness instructor for an answer. She advised not to waste extra money in vain, but to buy the most common pepper cream at the pharmacy at the lowest cost, which is what I did. I started using fat burning cream for training to get the best effect. Indeed, 10-day use showed excellent results, I never even dreamed of this. I want to repeat it in a month to finally get rid of unnecessary wrinkles.”

Source

Many ladies are concerned about excess weight, but they want to have an ideal figure at any time. With age, women's upper torso can increase significantly, so the question of how to lose weight in the upper body comes to the fore for them. Find out how to lose excess weight using types of strength training such as fitness, massage, water aerobics, yoga, swimming and other methods.

Torso

(truncus, PNA, BNA, JNA; syn. torso)

part of the human body excluding the head, neck and limbs.

Source: Medical Encyclopedia on Gufo.me

Meanings in other dictionaries

torso - See Dahl's Explanatory Dictionary
torso - Tulov/isch/e. Morphemic-spelling dictionary
torso - The human body excluding the head, neck and limbs. The front surface of the body is represented by the chest and stomach, the back surface by the back. Biology. Modern encyclopedia
torso - spelling torso, -a Lopatin's Spelling Dictionary
body - Iskon. Suf. derivative from tolovo “torso”, suf. formations from tulo - also the same root as tulit “to hide, hide.” See take a seat. Wed. lair. The torso literally means “the part of the body that hides the internal organs.” Shansky Etymological Dictionary
torso - T'TRAL, torso, cf. The body of a person or animal, without head and limbs. “A man of about forty..., bulky in the shoulders and throughout the whole body.” Goncharov. Ushakov's Explanatory Dictionary
torso - Torso, torsos, torsos, torsos, torso, torsos, torso, torsos, torso, torsos, torso, torsos Zaliznyak’s Grammar Dictionary
TORSO - TORSO - the main part of the body of vertebrates and humans, its body, excluding the head, limbs and tail (in animals). Large encyclopedic dictionary
torso - TORSO -I; Wed The body of a person or animal (in humans, without a head and limbs; in animals, without a tail). Short t. Long t. Disfigured t. Powerful t. Tattoos on t. Tilt t. forward. Bow with your entire body. ◁ Trunk, -aya, -oe. T. department of the spine. T vertebrae. Kuznetsov's Explanatory Dictionary
torso - -a, cf. The body of a person or animal without head and limbs. The body [of the shark] continued to bend unevenly and slowly. I. Goncharov, Frigate “Pallada”. His long, awkward body was supported by very short, crooked legs. Garshin, Batman and officer. Small academic dictionary
Torso - The main part of the body, which usually contains the most important organs and differs from the appendages, head, and tail. However, this difference is possible only in more highly organized ones and does not occur in many forms, for example. Encyclopedic Dictionary of Brockhaus and Efron
Torso - In humans and vertebrates, the part of the body excluding the head, cervical region, limbs and (in animals) the caudal region. Great Soviet Encyclopedia
torso - torso, ancient Russian. Tulovo, Ukrainian tulub - the same, blr. tulub, tulobishche, Polish. tuɫów, born. n. tuɫowia, also tuɫub, gen. n. -bia, tuɫup, gen. p. -ria. Here's the stooped one (see). Suggested kinship with the rear (see Max Vasmer's Etymological Dictionary
Torso - Part of the body excluding the head, cervical spine and limbs. Physical anthropology
torso - TORSO, ah, cf. Same as body (in 3 digits). | adj. trunk, oh, oh. Ozhegov's Explanatory Dictionary
trunk - (truncus), in vertebrates, the part of the body excluding the head, neck, limbs and tail (in animals). Biological encyclopedic dictionary
torso - torso cf. The body of a person or animal (in humans, without a head and limbs, in animals, without a tail). Explanatory Dictionary by Efremova
torso - TORSO Part of the body of humans and vertebrates, with the exception of the head, neck, and limbs. (Terminology of sports. Explanatory dictionary of sports terms, 2001) Dictionary of sports terms
torso - noun, number of synonyms: 5 body 25 stan 37 body 62 torso 7 torso 3 Dictionary of synonyms of the Russian language

Blog
Jerzy Lec
Contacts
Terms of use

Why does the upper body get fat?

Pay attention to the individual characteristics of the body. The main factors for the appearance of excess weight in the upper body are the following common causes :

Hereditary characteristics. If your parents had a tendency to be overweight, then it is likely that you will inherit it too.
Hormones. Problems in the body's hormonal system require mandatory consultation with an endocrinologist or nutritionist.
Metabolism. Certain violations in this area can also be the basis for excess fat in the body.

Single leg press

4 sets of 15 reps for each leg, rest 30 seconds between sets

Single Leg Press - Annie Parker

Before I begin the exercise, I place both feet on the top of the machine platform (quite close to each other), then lower one and immediately begin the press. You don't have to lift heavy weights at all. Due to the large number of repetitions (a total of 60 for each leg), the muscles receive a significant load.

Instead of trying to increase working weight, it is better to focus on correct movements, because technique is the key to effectiveness and the absence of injuries. Bring your knees close to your chest to achieve the proper stretch, and then exhale and push the platform, generating force through your heels.

How to lose weight in the upper torso

To lose weight, it will be useful to do gymnastics, yoga, and aerobic exercises. Intense physical activity helps build muscle tissue and burn fat deposits. Wrapping and massage procedures will help consolidate the result. Swimming is especially useful for losing weight in old age. An integrated approach to the problem will help you lose excess weight much faster. Remember, repeating the exercises every day is necessary - this will allow you to quickly achieve results, and if you do interval training, the effectiveness will noticeably increase.

Diet

When answering the question of how to lose weight in the upper body, do not forget about a balanced diet. During active physical exercise, it is important that the body has enough necessary substances. The process of cleansing the body will occur gradually; it is necessary to remove harmful foods from the diet and add healthy, fresh vegetables and fruits to it . Scientists and nutritionists advise that before removing fat from the upper body and reducing weight, you should still consult a doctor.

The diet should include porridge, plenty of drinking water, thanks to which you can effectively lose weight in the upper body, improve digestion, improve metabolism, and rid the body of excess calories. In addition to fresh vegetables and fruits, the diet must include low-calorie and protein foods. Their roles may include: lean fish, dietary meat, cottage cheese and fermented milk products, the calorie content of which should not exceed 1500 Kcal in total.

The role of sports training in modern life

Currently, a woman strives not so much for equality with a man, but for her own self-sufficiency. By developing and pumping up all areas of her personality, she gains independence and self-confidence. This provides a colossal resource for moving in the rapid flow of life. But self-confidence is largely related to the feeling of external attractiveness. Nowadays, a woman strives to be slim, healthy, fit. And this is impossible without the use of physical exercise. The key to excellent shape is regular physical activity.

Upper body exercises

When researching this issue, scientists came to the conclusion that the best way to lose weight would be through sports, aerobics, various workouts with dumbbells, Pilates and other types of exercise.

For hands

Active training will make your arms slim and strong. For these exercises you will need dumbbells. Take them and do the following:

Lie on your back.
Bend your legs at the knees.
Lift them up in this position.
You need to take dumbbells in your hands.
From a half-bent position, the arms rise, connecting at chest level.
Repeat the movements with your legs synchronously for about 30 minutes.

For the back

Back workouts will not only help you lose weight, but will also improve your posture and help you avoid problems with your back and spinal region . This is especially true for older people. Follow these steps:

Place your feet shoulder-width apart.
Keep your hands on your belt, and in this position, lean the same number of times to the left and to the right.
Lie on your back, hands behind your head.
Bend your legs at the knees and begin to tilt your left hand alternately to the right side, and your right hand to the left.

For the shoulder girdle

Workouts that strengthen the shoulder girdle mainly consist of arm exercises. This helps develop endurance, strength throughout the upper body, and lose weight. To get started, follow these steps:

Push-ups with dumbbells. Take a lying position, dumbbells should be held in your hands. The body should rest on the dumbbells held in the hands. As you inhale, lift your body, as you exhale, lower it.
Bent-overs with dumbbells. Performed standing, holding dumbbells in your hands. Bend down, with your arms and dumbbells extended forward. Then take the starting position.
Squats with dumbbells. Press your back against a hard surface. Start squats, with your arms stretched forward and lowered down when standing up.

For the chest

The plank is one of the most common exercises for chest development and weight loss . It will help develop the muscles of the back, chest, shoulder girdle, make your posture straight and your chest toned. Make the following movements:

Leaning on your forearms and toes, you should take a lying position.
The back and legs are extended in one straight line, and the abdominal muscles are tense.
Then you should move into a push-up position. To do this, you need to alternately lower your hands.
It is worth repeating the movements from four to ten times.

Jumping while lying down

has a tonic effect on the entire body and shoulders, improves heart rate.

Position yourself in a prone position so that your shoulders are over your wrists, your feet are together, and your body is in a straight line from head to toe. Push off the ground with your feet and in this jump spread your legs to the width of the mat. Then push off with your feet again and return them to their original position (toward the center). Perform 15 reps.

Want to learn other amazing exercises you can do anywhere? Download the Studio Tone It Up app for hundreds of no-equipment exercises that will help you boost your metabolism and build great muscle from head to toe.