A lot of people store fat in their upper body and complain about back fat or bingo wings, stubborn fat around their arms. One quick and easy way to tackle this problem is to do some upper body strength training.
Training your body with some form of resistance is one of the most efficient ways to build muscle, burn fat, and boost your metabolism.
Here are 5 upper body exercises that you can do anywhere.
All you will need are a pair of dumbbells or heavy water bottles. These moves will help you have a toned upper body!
Repeat each exercise three times and complete at least 12 to 15 repetitions. Breath normally throughout each exercise.
Bent over row
This exercise works your back! Grab a pair of dumbbells or water bottles and stand with your feet shoulder-width apart, holding the dumbbells in front of you with your palms facing each other. Keep your back straight and lean forward from the waist, keeping your knees slightly bent. Slowly lift the dumbbells backward towards your ribcage and pause for one second. Lower with a slow and controlled movement and repeat.
Grasp a pair of dumbbells or water bottles and hold them by your shoulders with your palms facing forward and your elbows out to the sides and bend at a 90-degree angle. With a slow and controlled movement, and without leaning back, raise your arms above your head and hold your arms straight. Slowly return back to the starting position and repeat the movement. This exercise works the shoulders and will help to improve your posture.
It’s time to work your chest muscles! Face a wall, and stand a little farther than arm’s length away, feet should-width apart. Place your palms against the wall at shoulder height and a little more than shoulder-width apart, let your fingertips point upwards. Take a step back and bend your elbows to lean into the wall at an angle. Inhale and slowly lower yourself down, keeping your back straight. Hold for one second and exhale as you push yourself back until your arms are straight.
This is a great exercise for the biceps, the muscles at the front of the arms. Hold the dumbbells or water bottles and stand upright with your feet slightly apart. Place your elbows on your sides. Let your palms face outwards. Using a slow and controlled movement curl or lift up your arms until they are at shoulder level. Now, slowly return to the starting position.
Triceps overhead press
This exercise works the triceps, the muscles at the back of the arms where people complain about bingo wings. Using a pair of dumbbells or water bottles, sit with a straight back, or stand with feet shoulder width apart and extend your arms above your head until they are fully extended, with your palms facing each other. Keeping your upper arms close to your head with elbows in, breathe in and slowly lower the dumbbells until they are behind your head, as low as you can reach or until your forearms touch your biceps – only your forearms should move. Now return to the start position while breathing out and repeat.