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4 Great Chest & Core Workouts for Your Upper Body Building

13 Jul, 2017

4 Great Chest & Core Workouts for Your Upper Body Building

4 Great Chest & Core Workouts for Your Upper Body Building

Do you want to own a strong upper body like the superheroes in the movies? Luckily, here are 4 great moves prepares for you to build your chest and core muscle.

By reading this article, you can get information as follows:

1.Alternating Shoulder Taps

2.Elbow Plank

3.Body Saw Plank

4.Jumping Jacks

Directions:

You'll do this workout as a circuit, once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 5 to 10 rounds.

 1, Alternating Shoulder Taps

Equipment: No Equipment

Body Parts: Core

<1>Get into a pushup position with your legs spread wide for support.

Get into a pushup position with your legs spread wide for support.

<2>Brace your core and reach your right hand up to your left shoulder and tap it briefly. Repeat on the opposite side.

Brace your core and reach your right hand up

2.Elbow Plank

Equipment: No Equipment

Body Parts: Core

<1>Bend your elbows 90 degrees and rest your weight on your forearms. Hold the position for as long as the time set in the workout.

Bend your elbows

3.Body Saw Plank

Equipment: No Equipment

Body Parts: Core

<1>Get into a pushup position, bending your elbows 90 degrees and resting your weight on your forearms or planting your hands on the ground (as shown).

Get into a pushup position

<2>Squeeze your glutes and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position and repeat.

Squeeze your glutes and tighten your core.

4.Jumping Jacks

Equipment: No Equipment

Body Parts: Calves

<1> Stand with feet close together and arms at your sides

Stand with feet close together and arms at your sides

<2> Jump and spread your legs outside shoulder width as you clap your hands overhead.

Jump and spread your legs outside

<3> Jump and return your hands and feet to the starting position.

Jump and return your hands




4 Great Workouts for Your Total Muscle Building

Do you want to challenge yourself to do a circuit of workouts that can train your total body? Here are 4 workouts prepare for you to try for it!

By reading this article, you can get information as follows:

1. Dumbbell Squat

2.Renegade Row

3.Flutter Kick

4.Reverse Crunch

Directions: You'll do this workout as a circuit, once you've finished all exercises, rest for 60 seconds. Repeat the entire circuit for 4 to 6 rounds.

1. Dumbbell Squat

Equipment: Dumbbells

Body Parts: Legs

<1>Hold dumbbells at shoulder level and stand with your feet shoulder width.

Hold dumbbells at shoulder

<2>Sit back with your hips and lower your body as far as you can without losing the arch in your lower back.

Sit back with your hips

2.Renegade Row

Equipment: Dumbbells

Body Parts: Core

<1>Hold a dumbbell in each hand and get into pushup position. Shift your body weight to your right side so your left arm feels light. Row the left-hand dumbbell to your hip.

Hold a dumbbell in each hand

3.Flutter Kick

Equipment: No Equipment

Body Parts: Abs

<1>Lie on your back with legs straight and extend your arms by your sides.

Lie on your back with legs straight

<2>Lift your heels about six inches and rapidly kick your feet up and down in a quick, scissor-like motion.

Lift your heels

4.Reverse Crunch

Equipment: Resistance Band

Body Parts: Abs

<1>Lie on your back on the floor and wrap the band around the arches of your feet.

Lie on your back on the floor

<2>Cross the ends of the band over each other to make an “X” and grasp the ends with opposite hands.

make an “X”

<3>Bend your hips and knees. Extend your legs while you raise your arms overhead. That’s one rep.

Extend your legs

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