Goodbye to flaccidity, welcome strong and toned arms and back💪.

In my previous post, I wanted to start by thinking about what happens in our body when we do physical activity at least 3 times a week.

Today I am going to leave you my personal training routine, today it is based on working the upper body, arms and back, there is a wide variety of exercises that you can practice to keep toned this part of your body.

The back is the back of the human body that extends from the base of the neck and shoulders to the waist. It is in front of the chest and its height is given by the spinal column or the spinal column. Its width is a function of the rib cage and the shoulders.
Perform a warm-up prior to muscle training.

I Perform a warm-up prior to muscle training.

I like the fixed bar since it requires more difficulty, this time I will carry out my routine on this machine.

Let's start exercising

In this position, placing the arms open, take a bar, contract the abdomen, take a breath and when pulling the bar down, expel to fill your lungs again, the series and repetitions will depend on the physical level you are in, with this exercise you are exercising the upper back, the shoulder blades.

You grab the bar by placing your hands at the level of the shoulders with the direction of the fingers forward, contract the abdomen, take a breath and when pulling the bar down, expel to fill your lungs again, the series and repetitions will depend on the level physical you are, with this exercise you are exercising the middle of the back.

The movement is simple, it is important to avoid swinging or arching your back to help yourself, keep your elbows fixed and glued to your sides and control the descent.

Since biceps is a relatively small muscle, between 4 and 6 series a week, at a maximum of 8 or 10 repetitions, it is ideal, if you are starting, three exercises of four series each or four exercises of three series is also one good option.

Elbow flexion is an exercise that involves the elbows, also known as push-ups, planks, breaststrokes, or simply flexing.

It is dedicated to the development of the pectoral and triceps muscles with additional benefits for the deltoids.

"Normal push-ups"

The initial position is to lie down facing the floor, leaning only with the balls of your feet, and palms of the hands and arms extended. The elbows close to the body so that the arms work in parallel, never turn them outwards.

We take air by flexing the arms, elbows close to the body until they touch the floor with the chest, we return to the initial position, throwing all the air keeping the back straight and parallel.

If you are starting, perform a series with the number of repetitions you can.

"Push-ups with open arms"

The initial position is the same as normal flexion with the variable that the palms of the hands are placed more open in order to affect the shoulders and chest. This type of flexion serves to work more on the shoulders and the external pectoralis major.

"Diamond push-ups"

The hands are placed very close to each other, to form a diamond.
With this type of flexion the difficulty is greater than the previous ones and it focuses the work of the triceps and the flexors of the wrist and fingers.

The push-ups in any of its variants is a very complete exercise, since it works our triceps (as it is an elbow extension movement), pectorals (as it is an adduction movement of the arm), shoulders (in essence we are also " lifting ”our arms), wrist and finger flexors (due to the force we exert against the ground) and our stabilizing muscles that work to maintain a neutral position of our spine and an aligned body.

I am @truelovemon, Mileidy. Lover of nature and everything that inhabits it. Passionate about photography, not only a click is enoughj, it is to see beyond your eyes, it is to fill you with the hidden beauty in the simple.

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