Exercises for home
Those who train at home often forget their upper body. However, this area becomes increasingly important as you get older. The pectorals and triceps also deserve some extra attention.
We give a number of exercises that make the muscles in this area stronger and more flexible. The result: a beautiful, muscular, but above all straight back and tight upper arms.
Back and shoulders for beginners
Stand up straight with your legs apart and your knees slightly bent. Contract your abs and keep your arms extended at your sides, hands open and palms turned toward your body. Now slowly raise your arms sideways to shoulder height and then slowly lower them again. Concentrate on the muscles of your shoulders and arms. Do three exercises of about 12 reps each day.
Back and shoulders for advanced
Once your body is used to this exercise, you can start using weights. By exercising with weights you will fight extra fat and strengthen your muscles. Never take weights that are too heavy. With a normal physique, two to three kilograms are more than enough.
It is often indicated that you can replace the weights at home with household products, such as a bottle of water or a pack of sugar. However, you have much less grip on this than on the weights that are specially designed for this type of exercise. A pack of sugar may be cheaper, but it increases the risk of incorrect posture and injuries.
Pecs and Triceps
Support on your knees and hands. Slowly bend your arms and push yourself back up. The closer you put your hands together, the more you isolate and train the target muscle group. This exercise is especially good to counteract the ‘swing arm’. Three times ten to fifteen reps a day is enough to get the muscles in your upper arm under control while swinging.
Turn your life around
Do not only plan a sports quarter per day, but also adjust your daily life pattern. Think about your daily routine. What times of the day do you spend standing or sitting? And which moments could you replace with movement? You are already working on your health with minimal effort.
For example, take the stairs instead of the elevator, or leave the car behind and ride a bicycle. A lot of vacuuming or gardening is also a form of sports. It doesn’t really matter whether you walk, dance or clean for half an hour every day. It is about making reasonable effort, speeding up your breathing and making your heart beat faster. This is good for blood circulation and stimulates the breakdown of fatty tissue.
Swimming is also a good addition to your exercise schedule. In addition, you will of course not notice a difference in clothing size if you do not pay attention to your diet. So drink a lot of water, eat enough fruits and vegetables. Limit the intake of alcoholic drinks and replace a biscuit with the tea with a healthy slice of gingerbread.
