If you have successfully performed the previous workouts, you would feel a slight change in yourself and i am sure you will feel much confident about it. The previous post was on biceps and triceps and now i will share about the last essential parts for the upper body which is mainly on the basic workouts for your abdomen and lats. Keep yourself hydrated by drinking a lot of water and don't forget to follow a healthy diet routine.
Abdomen
Abdomen exercise number 1
The abdominal plank
As i told in the normal plank workout in my previous exercise, it is easy and simple to get started for your abdominal exercises. There are several other techniques in planks which i will share with you in my future posts.
1- Lie flat on a ground or a mat.with your chest touching the surface of the ground.
2- Get into the normal plank position which i mentioned earlier but instead of using the palms, you must use your elbows instead.
3- Rest on your elbows and push your abdomen outward and then raise your legs just like a normal plank.
4- Give more tension on your abdomen and hold it for at least 30-40 seconds and then increase the time with practice.
Abdomen exercise number 2
The basic crunches
The best, most popular and effective workouts of all time is always the crunches, It has the highest impact on your abdominal muscles where the muscles get flexed every time you do a crunch. It makes it easier for you to tone up your muscles around the abdominal region which includes the abs. People might be breaking their head off spending a lot of bucks to get abs overnight but that's simply not possible. Getting packs/abs and maintaining them is a challenge and the time period to get the perfect ones depends on the level of intensive workout you perform plus the hard efforts you generally opt in a usual workout routine. The more healthier you eat and workout,the more faster you get them ripped.
1- Lie flat on the ground or you can even use helping instruments For beginners you can ask help from someone who can support you and who can check so that you don't hurt yourself by doing it wrong.
2- Gently bend your knees and place your hands back of your head but do not lock up your fingers, maintain that position and stick onto it, do not change or modify the posture whilst doing the workout.
3- Push yourself front and suppress on your abdomen and make sure you roll the shoulders off the floor, Once you reach half the position hold it for a few seconds until you feel the tension.
4- Slowly move back down and repeat.
Lats
The back muscles has the greatest impact on your upper body as it not only creates a proper image for shape of your body but also generates extreme power in an individual which will definitely be used in a lot of advanced workouts and sports which needs a lot of lats strength/ back muscles power. It is necessary to make sure you perform the workouts in a safe environment and you must be careful not to hurt yourself wile doing them.
Lats exercise number 1
The basic pull ups
There are numerous types of pull ups which has different impact on one's body but generally pull ups are the best workout for any lats improvement which can be to increase muscle endurance or even muscles strength . But first it is important for you to learn the basic pull ups and chin ups
After you are done with practicing the regular pull ups i will teach you to perform advanced ones but first you need to get used to the basic so that the results would be better.
1-Find a pull up bar or any raised pull up source which is comfortable to perform the pull ups and has to be in a sufficient raised level.
2- Hang on to the pull up bar,crossing your legs back and gripping firmly pull yourself up and hold when your head is inclined to your shoulders and hold it for a few seconds.
3- Slowly get back to your initial potion still feeling the muscles on your back.
4- Perform this several times nad each time you do,feel the lats and the tension which is being built every time.
Exercise number 2
Inverted rows
Pull ups will usually be enough for your lats in the beginning but if you are expecting more challenges for the challenging workouts you can go through with this workout.
1- With your heels touching the floor hang with your whole body in a straight line.
2- Using your hands, pull yourself up until the chest is level with the hands.
3- Pause and return back to the initial position.
4- For more challenge try with your feet elevated and get better results.
Now that we are done with the set of basic workout for the upper body we shall move on to the basic workout s for the lower body, which i personally made a set of simple workouts to get you started for the advanced ones. All the best.
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