These 30-minute high-intensity upper body exercises will impact your back, chest and shoulders, and build strong muscles, so that you can wear a vest every season.
Gorgeous games and bold trophies are not the only prizes. You can win a great exercise plan. Michelle Obama, cameron diaz, Jessica Biel and other public figures all have enviable biceps and swaying deltoid muscles, which left a deep impression on us.
This is no joke, ladies. In order to have a better looking, stronger and healthier body, you need to improve your upper body!
Beauty and volume
A common misconception is that upper limb resistance exercise makes women as energetic as Arnold. Ladies, don't worry! Female hormones and physiological functions, such as body shape and figure, determine our strength and muscle development. You are not a professional bodybuilder. You don't have to worry about looking like a vampire.
In fact, the average testosterone level of women is only one tenth of that of men. Compared with other women, women with higher testosterone levels may develop more muscles at a faster rate, but all women can train their upper bodies without becoming useless.
1. Skeleton modeling
Bone remodeling refers to the process that bone adapts to load by changing its size and shape and removing fragile or damaged bone tissue. When muscles and bones contract, it will produce pressure, which will make the bones stronger when they contract. The stronger your muscles are, the stronger your bones must become to cope with muscle contraction. Bone modeling helps to prevent fractures and osteoporosis.
2. Connective tissue
Ligaments, tendons and cartilage are substances that connect bones. When these joints become unstable, there is a danger of injury. [2] Upper limb resistance training can strengthen the connective tissue of elbow, shoulder, neck, spine, wrist and hand, and improve the integrity, stability and injury prevention of joints.
Upper limb resistance training can strengthen the connective tissue of elbow, shoulder, neck, spine, wrist and hand, and improve the integrity, stability and injury prevention of joints.
3.？ Muscle growth and fat loss
Strength exercises increase lean body mass and reduce fat storage. The greater the ratio of lean meat to fat, the more active your metabolism will be. A metabolically active body will increase metabolic rate, fat oxidation and energy consumption in the form of calories. In other words, you just burn more calories and fat by carrying more muscles!
4. More courage
All things considered, having a strong and symmetrical upper body can improve self-esteem and make you the ultimate villain. In a study published in the American Journal of Health Promotion, researchers found that women who participated in resistance training for three days a week improved their body image more than women who walked for three days a week (although walking is still much better than sitting all day). [4] Being strong can strengthen your body and mind.