ELIMINATE BACK FAT AND UNDERARM FLAB WITH 4 QUICK EXERCISES
If you like going to the gym, you already know that gym session concentrate more on the areas of the body that are most noticeable, such as butt, stomach, and legs. However, there is a secret all trainers don’t tell you: a strong upper body is most important for a general defined look, but also it will be the best protection against a possible injury in the future and poor posture.
Moreover, after learning about these exercises, there is no need to hit the road to the gym and spend money each month on a membership. You just need motivation and two dumbbells. And of course, the results will surprise you and you’ll enjoy your perfect body.
The four exercises you are going to read about are created to target the muscles in the shoulders, arms, and upper and lower back. They will improve your posture, strengthen your upper body and give you an amazing rear view.
You just need to perform 3 sets of each exercise with 15 repetitions per set. The dumbbells you start with should be 5-10 pounds. Later, when feeling stronger, continue with a heavier weight.
Perform the exercises three times weekly.
Place your feet hip-width apart and bend your knees. Lower your torso and shift your hips back until your knees are aligned with your heels. Then, turn your palms to face each other and bend your elbows. Next, lift arms out to the sides until the weights reach your shoulder height. When raising the weights, concentrate on using your back instead your arms. At the end, gently lower your arms back down and keep your core and glutes activated while performing the exercise.
Single-Arm Dumbbell Rows
This exercise requires standing with your feet hip-width apart and bending your knees. Then, shift your hips back and lower your torso until it is almost parallel with the ground. Also, you need to hold a weight in your right hand. You can place your left hand on your left thigh or on a wall in front of you. Then, bend your right elbow and drag the weight up toward your chest, and then slowly release and return your arm down by your side. Engage your core all the time and keep your shoulder blades down and together. Do this 15 times with your right arm and then repeat the same with your other arm.
Dumbbell bent-over row
Back rows work your entire back and can work your core muscles if you keep your abdominal muscles pulled in and your back flat.
Stand with your feet shoulder-width apart, arms at your sides, a dumbbell in each hand. Bend your knees slightly, pushing your hips back, and bend forward at your hips without rounding your back. Hold the weights straight down from your shoulders with your wrists facing back and your knuckles facing forward. Pull the weights straight up to the sides, bending your elbows, while keeping your torso in the same position. You are only moving your arms, not the rest of your body. Squeeze your shoulder blades together as your elbows reach to the ceiling.2
Slowly lower the weights to start position. Be sure to keep your back flat. Do one to two sets of 15 repetitions each.
4. Overhead Pull
Often we overtrain the front of our body, including the chest and bicep muscles, and forget about our upper back. This leads to the rounded shoulders or the “hunchback” look you see in so many people. It’s crucial to strengthen the space between and surrounding your shoulder blades. This move not only accomplishes that, but adds deep core strength as well.
A) Lie on back with knees bent and feet on the floor. Arms are extended above chest to start. Engage your abdominals.
B) Lower dumbbells past your head keeping arms mostly straight with elbows slightly bent. Keeping abdominals tight raise dumbbells back to start. Low back should stay firm against the floor throughout.
Repeat for 12-15 repetitions.