By now you would've just completed with your previous workouts on head,neck and eyes,if you are expecting more challenge to come then wait till you finish all the basic workouts i share and get used to the workouts of that. Later i will share challenging workouts which will be harder to perform but with proper training it will be a little easier for you to undergo those workouts By the time you complete these set of basic workouts it will give you much confidence and strength to perform the more challenging advanced workouts which needs a lot of strength and concentration.
Now i will be sharing about the basic workout workouts for upper body which includes shoulders,arms,triceps,chest,lats,pecs and abdomen. So lets start up with simple workouts which will get you started for the more advanced ones.Whichever exercises and workouts i talk about does not include weights but it its left with your interest, if you need a slim and toned up/ripped body its better you do these workouts without the use of any weights but if you need more mass then you can use weights as supplements for your workouts I basically deal with body weight exercises which is necessary to just not build your body but also physical strength which is the best thing about body weight training.I will talk more about body weight training in my page on the blog.
BASIC WORKOUT
SHOULDERS
Shoulder ex no 1
Elevated push ups
As you already know push up is where popular in any category of workouts as it has a lot of impact on most parts of your body and which will not only give strength to the muscles but also tone them up. I will share a whole set of the types of push ups in my future posts.which is all about advanced workout routines. But as for now Elevated push ups is a type of push up where you make use of an elevated surface like a bed or any raised platform to perform the push ups which mostly deals with building and strengthening the shoulders.
1-Get into the push up position.
2- Rest your foot on a bench or a bed or any other raised platform.
3- Raise your butt and bend your hips so that your torso is totally vertical and now lower your body towards the floor just like a normal push up.
4- Push back with just the same amount of pressure and repeat 4-5 times a day with a count of 10.
Shoulder ex no 2
Basic dips
Dips might be a little hard for amateurs but with practice it will get much simpler and can easily be performed. There are so many types of dips but i will give you a simple guideline on how to perform a basic dip.
1-You first need to find a parallel bar.
2- Suspend yourself over them and lower your body until the upper arms are parallel with the floor
3- Repeat and practice several times till you get good at it
4- Move on tot more advanced types of dips
CHEST
Chest exercise no 1
The basic chest push up
The workout starts with the position similar to the basic push up but you don't need to maintain a straight line from the bottom till the top.
1- Get into push up position with your hips raised a little towards the ceiling.
2- Lower the body just as you do for a normal push up, but instead of lowering totally in a straight line towards the ground,dive a little forward gently whilst maintaining the same motion of a push up.
4- Then lift your head and chest and try to touch your hips to the ground and now hold that position for a few seconds and get back to your starting position. REPEAT.
Chest exercise no 2
Wall press
This is the simplest and the most efficient basic workout which will help you to generate much power in your chest and can help you to even tone/bio;d ,muscles near your chest area.
1-Find a wall and stand 2-3 feet away from in it.
2- Stand straight with your chest up and spread your legs behind for 2 more feet and hold it right there holding the wall with both of your hands for support.
3- Try to make sure that your ankles and knees are in a straight alignment every time you perform this simple workout for chest.There are different types of wall press too, but follow this simple workout first.
4- Do the regular push up motion whilst holding the wall and try pushing your chest as much as you can towards the wall and then repeat this for several times till you get used to it. Do it whenever you are free. ITs just not a basic workout but it will even give a good shape for your chest.
Now i will be sharing about the basic workout workouts for upper body which includes shoulders,arms,triceps,chest,lats,pecs and abdomen. So lets start up with simple workouts which will get you started for the more advanced ones.Whichever exercises and workouts i talk about does not include weights but it its left with your interest, if you need a slim and toned up/ripped body its better you do these workouts without the use of any weights but if you need more mass then you can use weights as supplements for your workouts I basically deal with body weight exercises which is necessary to just not build your body but also physical strength which is the best thing about body weight training.I will talk more about body weight training in my page on the blog.
BASIC WORKOUT
SHOULDERS
Shoulder ex no 1
Elevated push ups
As you already know push up is where popular in any category of workouts as it has a lot of impact on most parts of your body and which will not only give strength to the muscles but also tone them up. I will share a whole set of the types of push ups in my future posts.which is all about advanced workout routines. But as for now Elevated push ups is a type of push up where you make use of an elevated surface like a bed or any raised platform to perform the push ups which mostly deals with building and strengthening the shoulders.
1-Get into the push up position.
2- Rest your foot on a bench or a bed or any other raised platform.
3- Raise your butt and bend your hips so that your torso is totally vertical and now lower your body towards the floor just like a normal push up.
4- Push back with just the same amount of pressure and repeat 4-5 times a day with a count of 10.
Shoulder ex no 2
Basic dips
Dips might be a little hard for amateurs but with practice it will get much simpler and can easily be performed. There are so many types of dips but i will give you a simple guideline on how to perform a basic dip.
1-You first need to find a parallel bar.
2- Suspend yourself over them and lower your body until the upper arms are parallel with the floor
3- Repeat and practice several times till you get good at it
4- Move on tot more advanced types of dips
CHEST
Chest exercise no 1
The basic chest push up
The workout starts with the position similar to the basic push up but you don't need to maintain a straight line from the bottom till the top.
1- Get into push up position with your hips raised a little towards the ceiling.
2- Lower the body just as you do for a normal push up, but instead of lowering totally in a straight line towards the ground,dive a little forward gently whilst maintaining the same motion of a push up.
4- Then lift your head and chest and try to touch your hips to the ground and now hold that position for a few seconds and get back to your starting position. REPEAT.
Chest exercise no 2
Wall press
This is the simplest and the most efficient basic workout which will help you to generate much power in your chest and can help you to even tone/bio;d ,muscles near your chest area.
1-Find a wall and stand 2-3 feet away from in it.
2- Stand straight with your chest up and spread your legs behind for 2 more feet and hold it right there holding the wall with both of your hands for support.
3- Try to make sure that your ankles and knees are in a straight alignment every time you perform this simple workout for chest.There are different types of wall press too, but follow this simple workout first.4- Do the regular push up motion whilst holding the wall and try pushing your chest as much as you can towards the wall and then repeat this for several times till you get used to it. Do it whenever you are free. ITs just not a basic workout but it will even give a good shape for your chest.
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