30-minute training for the upper body for women

These thirty-minute workouts will blow up your back, shoulders and chest and give such strong muscles that at any time of the year you will want to show off in a sleeveless shirt!

Author: Kelly Davis

Chic legs and seductive buttocks are far from the only trophy you can win with a steep training program. Michelle Obama, Cameron Diaz and Jessica Biel are some of the names of public women with enviable biceps and sturdy deltas.

I'm not kidding, lady. To create an attractive, strong and healthy body, you need to rise to the level of the upper body!

It is a common misconception that due to strength training for the upper body, women pump up Arnold's muscular muscles. It is unlikely! Female hormones and features of physiology determine our strength and muscle development, as well as the volume and contours of body parts. You are not a professional bodybuilder, and you do not have to worry that you will become like him.

In fact, the female body contains about ten times less testosterone than in the body of a man. Girls with high levels of testosterone, in comparison with average women, gain muscle mass faster, but all women can train their back, arms and chest without fear of becoming a Hulk.

To improve the physique and create the athletic figure that most women dream about, you need to develop back muscles, triceps, biceps and deltas! Even if you forget about the muscles, the use of strength training for the upper body is very great. I will give just a few reasons why you should include it in your training schedule.

Osteogenesis and remodeling are processes by which the body adapts to changing loads by changing the mass, structure of bones and removing weak or damaged bone tissue. Reducing the muscles attached to the bones is the stress that forces the bones to change and become stronger. The stronger your muscles, the stronger should be the bones, which need to cope with muscle contractions. Modeling of bone tissue helps to prevent fractures and prevents the development of osteoporosis.

Tendons, ligaments and cartilages – that's what keeps our bones together. Weakening, these connective tissue elements are in the risk zone. Strength exercises for the upper body strengthen the connective tissue in the elbows, shoulders, neck, spine, wrists and hands, improving the function of the joints and their stability. Excellent prevention of injuries.

3. Muscle growth and fat burning

Strength training increases the dry weight of the body and at the same time reduces the supply of fatty tissue. The higher the ratio of muscle mass to fatty tissue, the more active from the point of view of metabolism is your body. In an organism with active metabolism, the level of basal metabolism increases, fat oxidation is accelerated and energy consumption in the form of calories grows. In other words, you burn more calories and fats just because you have more muscle mass!

4. More confidence, higher result!

Taking into account all the above, harmonious development of the upper body increases self-esteem and takes you to the Higher League. Curious data were published in the American Journal of Healthy Lifestyle Propaganda. Scientists have concluded that women who train three times a week, achieve more significant improvement in the figure compared with girls who are limited to three walks per week (although walking is better than sitting around the fifth point all day). The feeling of one's own strength fills the body and mind with confidence.

Although we are accustomed to associating strength with sports victories, powerful muscles of the hands and back will simplify the solution of many everyday tasks. You can move furniture without help, for one move, transfer all packages from the supermarket, pick up boxes without pain in the back and much more! Feeling your own strength is not only cool, strength gives you independence, because you can easily cope with many everyday affairs.

These trainings are structured on the principle of traction / press. Before you split training, so that within a week flexors and extensors receive an equal share of the load.

  • During the "Training A" you will perform the movement movements, which use the pectoral muscles as the main driving force. At the same time you will work the shoulders, trapezius muscles and triceps – they will act as a support group.
  • During "Training B" you do traction exercises. In these movements, a branched network of muscles covering the back is involved. Among other trapeziums and diamond-shaped muscles are the top of the back, the broadest center of the back and the muscle that straightens the spine, which extends from the neck to the lumbosacral section. In these exercises, work and small muscle groups in conjunction with the biceps.

I recommend each complex to perform once a week, a break between training – 3-4 days. Engage in the proposed program from 4 to 6 weeks, and on the days between the proposed training work out the lower body.

Training A and training B is performed in one day? Or in different?

In different, with a break 3-4 day. For example, Monday is training A, Friday is training B.

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