3 bodyweight exercises for upper body

Upper body strength is something that a lot of girls lack, but would like to have. With active lives like girls tend to have, it would be great if they had some upper body strength for carrying shopping bags or running errands. Joking aside, muscles are not considered just manly and more and more ladies work on having defined muscles.

In the past, the only way to make your upper body stronger was weightlifting. There were no gyms for ladies and it was considered that girls that have muscles look manly. However, things have changed and along came new ways of gaining strength in certain parts of body. More and more people every day choose to workout at home, mostly because they don’t have the time or the money to go to the gym.

Do you want to be stronger? Strength does not only give you nice muscles and good looks, it can be really handy at times when you really need to carry something and people who have more muscles can usually handle typical days more easily. Furthermore, if you want to lose weight, muscles burn more calories, so – more muscles – more calories burnt.

We have chosen three different exercises for you to try and they all target upper body. The good news is that you do not need a lot of equipment and it should be something that you either have at home or you can invest a little cash – set of dumbbells, stability ball and a mat. It does not matter how big dumbbells are (if you have different sizes, just use the one that you are most comfortable with). When it comes to a mat, any mat will do – from standard gym mat to yoga mat.

The exercises are: chest press, pushups and dumbbell fly. Beginners should do only two rounds, while those who believe that can do more can do three rounds (intermediate level) or four rounds (advanced level). One round consists of 15 repetitions, done without rest. For best effects, experts recommend doing these exercises at least twice a week. However, by doing more times this exercises weekly, you shouldn’t get much better results, so it would be the best to do it two to three times a week and let the body rest.

This is a bodyweight training session, that targets only certain groups of muscles. It is not a overall body training and if you would like to gain muscles and strength throughout the whole body, you should pair these exercises with other. Furthermore, you could pair it with some cardio workouts (like bike or elliptical) for even better results.

There are some people who criticize bodyweight exercises, saying that they are not the best strength exercises. Depending on the results you want to achieve, these exercises may be the best there are, but, on the other hand, there are some exercises that could prove to have more effect on your body. It is important that you try and see what works for you!

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