Training for upper body strength



A simple workout brings you psychological and health benefits

exercise, upper body, equipment, home


Women find strength training gives them the ability to perform tasks that give them increased independence, while preventing osteoporosis, improving posture, and relieving pressure on the joints. If going to a gym takes too much time and/or the pandemic makes you want to limit activities outside the home, try these simple exercises for upper body strength, described in more detail on Healthline.com.

Equipment

You'll need a few pieces of equipment:

  1. an exercise mat
  2. several resistance bands of different strengths
  3. two or three sets of dumbbells of different weights

Warm-up

Prepare yourself with a few warm-up exercises. Walking or jogging in place are good ways to stimulate blood circulation. To wake up the muscles you'll be working on, do a series of arm circles and movements that twist your spine. The American Council on Exercise has stated that you need about 8 to 12 minutes for a good warm-up.

Then you can move on to a series of exercises targeting different parts of the upper body. In all cases, it's important to prevent injury by keeping your abdominal muscles engaged, maintaining correct posture and form, and stopping if you feel pain, other than the normal ache of a workout. For each exercise, start with a small number of repetitions and work up to several sets of 10 to 15 repetitions.

READ MORE: 7 healthy habits for fall fitness

Arm exercises

Begin with dumbbell curls, sitting up straight, arms at your side, curling a pair of dumbbells up towards your shoulders.

The triceps dip is like a backwards push-up, in which your hands are behind you on the edge of a sturdy chair, and you lower your body down towards the floor and back up.

Back exercises

For the resistance band pull, stand up, grab a stretchy band with both hands out in front of you, and pull your hands out to the side.

Wall angels are like snow angels, in which you lean your back flat against a wall, knees bent, and stroke your arms up and down against the wall.

Shoulder exercises

In the deltoid dumbbell raise, stand with feet hip-width apart, knees slightly bent. Raise dumbbells out to the side to shoulder height and then back down.

Consult Healthline.com for tips on proper form and for more exercises in each category.



Other articles by HVP News Reporters


  • Simple tips for mindful eating

    How to incorporate foods your family loves

    Mindful eating doesn’t have to be restrictive and you don’t have to give up your favorite foods. read more »
  • Safe entertaining tips in a COVID-19 world

    Precautions to protect your physical health and your guests

    After an extended period without social contact, it’s only natural to crave some interaction, and there’s evidence that doing so can be advantageous for your mental health. However, taking precautions to protect your physical health, along with your guests’, can make for a more enjoyable event. read more »
  • Keeping pets safe in the garden

    hazards that can impact the well-being of your furry friends

    If you have pets that enjoy spending time outdoors, it’s important to make sure your yard is a safe place for them to be. read more »
  • How to raise kind and caring children

    3 tips from experts

    At some point, many parents will likely find themselves encouraging their children to “be kind” or “be friendly.” read more »
  • Safety tips for a safe 4th of July

    Celebrate safely and use extreme caution with fireworks and family gatherings

    The New York State Division of Consumer Protection (DCP) reminds New Yorkers to keep safe while celebrating Independence Day. As we celebrate this annual tradition with festivities ranging from fireworks, picnics, parades, family gatherings and barbecues, let’s also remember basic safety tips that apply to everyone. read more »
  • Weeklong FAIR Film Festival 2022

    The Foundation Against Intolerance & Racism (FAIR) Hosts a Film Screening Plus Q&A

    The Foundation Against Intolerance & Racism (FAIR) will kick off the FAIR Film Festival 2022 with an in-person screening of the documentary film I Am A Victor plus a selection of short films on Sunday, June 12 at 1:00pm EDT at Caveat on the lower east side in Manhattan. read more »
  • Keep kids learning during summer

    3 Fun, Easy Ways

    With school out, summertime brings long, carefree days of play and fun. With a little thought and a few supplies, summer is a perfect opportunity to revitalize their innate love of learning that may be a bit squashed after a year of academic pressures, tests and schedules. read more »
  • Take steps to support literacy

    8 ways to inspire children to read

    Reading is a foundation for learning, yet a vast gap exists in access to books for low-income neighborhoods. read more »
  • Sweeten up summer with a frozen, fruity snack

    Try these easy to make ice pops

    Heading to the freezer for a fruity ice pop can transport you from your own backyard to a tropical island, and the experience can be even more rewarding when the tasty treat is homemade. read more »
  • Clean. Drain. Dry. Every Time!

    Help keep invasive species out of our waters

    One of the most effective ways we can all help stop the spread of aquatic invasive species is by following proper procedures for cleaning, draining, and drying watercraft and equipment every time you leave the water. read more »