Today we have prepared an exercise routine for the upper body, with material that you can easily find at home and without material. You will no longer have an excuse not to train. Ictiva makes it easy for you so that you can train comfortably whatever the circumstances.
We start with the exercises for the upper body!
Push-ups with step: to do these push-ups you will need a step or an element of the same height. You have to stretch to the side and support one of the hands to it. Do a normal push-up, being in this position, with one hand on top of the step. Do 15 repetitions and then support the other hand.
Curl with rubber band: hold a band or rubber band with your feet and take the ends with your hands, keep your legs together. The movement consists of lifting the elastic band by flexing the arms. Do another 15 repetitions.
Rowing: adapting this exercise to do it at home is very simple, you just need an elastic band. You can hold it with your feet, on a table or even on a low window if you are in the garden. Make sure the band is secure and do the rowing motion. Starting with your body forward, make a quick movement backwards, accompanied by the movement of your arms.
Variation: sit with your back to the rubber and hold it with both hands, above your head. Stretch your arms forward if you can until they are straight, then slowly return to the starting position.
Incline arm raise: this exercise is perfect for working the shoulders, a part that requires specific exercises and is often difficult to find. We can do it with a weight or with a bottle of water (a liter or two). We will bend to the side, and we will support the right forearm on a low table or the sofa, bend the right knee and keep the left leg stretched. Once you are in the correct position and well supported so that you do not lose your balance while doing the exercise, you can start the movement. Holding the weight or bottle with your left hand, you have to raise your arm towards the ceiling, as far as you can go. It is important that the arm is straight at all times.
Front Raise: This exercise is also for toning your shoulders, but from a different perspective. In this case, in addition to the weight (or bottle) you will also need a chair, you must lie down, resting your belly on the chair, looking at the ground. Hold the dumbbell or bottle with one hand and raise your arm, from the bottom up (remember that the arm must be straight), with the other hand you can lean on the chair or the floor to maintain balance.
Rear elevation: to do this exercise, instead of a dumbbell we will need two, or failing that, two bottles of water. We stand with our legs slightly apart and semi-flexed. We hold a bottle in each hand and lean forward, stretch our arms back and raise them as high as we can. A variant to work more intensely is to raise your arms a little, but quickly, as if we were doing rebounds.
Plank with rotation: this exercise, in addition to strengthening the upper body, also helps to tone the legs, so it is perfect to achieve better results. Take a bottle or a weight, now you must get into a plank position, lying face down, resting your forearms and toes on the ground. With your right hand, hold the bottle and stretch your arm toward the ceiling, at the same time turning your body to the left side to make it easier for you to lift your arm. You have to do it slowly so you don’t lose your balance. Hold the position for a couple of seconds, then lower slowly and do the same with the other arm. In total you have to do 10 repetitions with each arm.
There is a similar exercise that you can also do, you must stand with your legs apart more than the width of the hips, leave the bottle on the ground, in the middle of the two legs. Lean forward and take the bottle with your right hand, raise and stretch your arm towards the ceiling, turn your body to make the movement easier, then put the bottle on the ground and do the same with the other arm.
We end the session with a very simple exercise to relieve tension in the back. Lie on the floor, face down, with your arms outstretched, raise your head and chest as far as you can, your hips should not rise off the ground. Repeat the movement 5 or 6 times, then you will notice the muscles more relaxed
Now you can do stretches for the upper body and help the muscles that have worked today to begin to recover and avoid soreness. To find out the stretches you should do, go to our online gym, in the stretching room you will see them all.
