What is the most effective upper body exercise? Is there any quick Upper Body Workout to get in shape?
Welcome to The Aging Games, In this 8 minute video, we will work the whole upper body, doing 5 different exercises and 10 reps, 3 sets of each for your Arms, Back and Shoulders.
The exercises in this workout are simple and effective. Mastering them will help you build a strong foundation so that you can tackle more unique and involved workouts later. This combination of exercises will hit your triceps, biceps, pectoralis muscles, and muscles in the shoulders and upper back, including the rhomboids, deltoids, rhomboids, traps, and lats. Basically, it works your entire upper body.
It has an extensive list of health benefits for literally every age and fitness level; a boosted metabolism, increased bone density, hormone regulation, and a reduced chance for diabetes, high blood pressure, high cholesterol, depression, and more.
▶️ So, let’s have a look in these 5 Most Effective Upper Body exercises For Arms, Back and Shoulders:
▶ 10 bicep curls: Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis and brachioradialis. You use these muscles anytime you pick something up. Doing the standing arm curl, you build strength in the upper arm and learn to use your arm muscles correctly, bracing with your core muscles.
▶ 10 overhead tricep extensions: it activates your core, and recruits your shoulder muscles for stability, the overhead triceps extension works each arm separately, forcing you to confront and correct any muscle imbalances you might have.
▶ 10 tricep kickbacks: The tricep dumbbell kickback is a versatile and effective exercise that targets the triceps muscles in the back of your arms. The triceps are one of the most important muscles involved in upper body stability and conditioning.
▶ 10 bent-over rows: Your back muscles are the primary beneficiaries of the bent-over row, and as they increase in strength your posture will also improve so you don't slump as much. Directly stimulating your lats, traps, rhomboids and rotator cuffs works wonders for your body.
▶ 10 hammer curls: Hammer curls target the long head of the biceps as well as the brachialis and the brachioradialis (one of the forearm muscles). This movement also engages stabilizer muscles, including the anterior deltoid, the upper and middle trapezius, the extensor carpi radialis, and others.
So, watch the video till the end and learn about 5 quick upper body exercises.
As always there's quite a bit of conflicting information out there about how to break a fast. One thing everyone agrees on is that the fast needs to broken slowly and gently. You also need several days to go back to eating normally. For example, if you do a 7 day fast, you need about 3 days of refeeding. On a 10 day fast, you'll need 4-5 days and so on. How you break the fast will make or break the whole experience. If you go right back to your old way of eating, you can easily negate all the benefits of your fast. One school of thought insists on breaking the fast with fruit, more specifically watermelon and then lots of veggies and more fruit. Since my goal is to remain in ketosis, I will be taking a different approach. I will be eating protein, fat and some low-carb veggies, bone broth and lots of water. I would also recommend abstaining from alcohol for at least a few days so you're not overburdening your liver. Listen to your body. Don't force the food if yo...
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