Add Some Oomph To Your Upper Body With A Strong Finish To Your Workout It turns…
Add Some Oomph To Your Upper Body With A Strong Finish To Your Workout It turns out however that endless hours spent slouched over a stationary bike or leaning over the stepper are not only terribly boring but also not the best way to lean out tone up and look sexy. Total energy expenditure (a.k.a. how many calories you burn) can be increased with short bouts of anaerobic exercise. This type of exercise is short and intense and relies mostly on sources of energy other than oxygen some examples are lifting heavy weights or sprinting across a soccer field. When women participate in resistance training at higher intensities (with heavier weights and shorter breaks) they sizzle more calories post-workout! So what does that mean for you? Steady-state exercise such as 45 minutes on the elliptical trainer does not torch as many calories as would a session of similar length spent lifting weights in a circuit. Since the total amount of calories you burn is whats important (not the percentage that comes from fat) you should increase your exercise intensity with routines like the exciting finishers weve provided for you here. A finisher is basically a circuit done at the end of a regular workout. These two finishers mesh body-weight free-weight and band exercises to improve upper-body strength and definition. Add one (or both!) of these to your programme when your metabolism needs a boost; the best part is they can be tacked onto the end of any routine. Related article: Build Strength And Shape With The 14-Day Butt And Core Challenge Finisher Guidelines: When doing your finisher sets keep these points in mind: Choose one finisher and go through all four exercises as quickly as possible with correct form. Do not rest between exercises except at the end (to ramp up the EPOC and burn more calories). Take a 30- to 60-second break after your first circuit before performing the second round. Benefits Of Finishers: Better at burning calories compared to steady-state aerobic exercise for the same duration. Enhanced fat loss while developing strength; these ones target your upper body and core. Improved aerobic (fuelled by oxygen) and anaerobic (without oxygen) fitness levels. Finisher 1: Core Biceps Delts Exercise Reps Rest Seal Jump 60 seconds ALAP Incline-Bench Dumbbell Curl 8 ALAP Barbell Overhead Press 8 ALAP Walk-Out Plank 8 3060 seconds Repeat the circuit once staring with Seal jumps. ALAP = as little as possible. Related article: Get Your Booty Summer Ready In No Time With This Glute Activation Workout Seal Jump: Target Muscles:whole body How to: Stand with your feet together and your arms extended in front of you; your palms should touch as shown. Jump bringing your legs out to the sides as if doing a jumping jack. At the same time move your arms out to the sides. Land with your body in a star position then jump your legs and hands together; repeat. Tip:make your reps explosive and speedy! Related article: 5 Dumbbell Moves That Are Key To Sculpting Gorgeous Lean Muscles Incline-Bench Dumbbell Curl: Target Muscles:biceps brachii brachialis How to: Lie face-up on an incline bench holding a dumbbell in each hand with your palms facing forward. Bend your elbows to curl the dumbbells. Squeeze your biceps hard at the top then lower until your elbows are semi-straight. Repeat. Related article: 8 Powerful And Effective Yoga Poses For Perfectly Shaped Arms In 1 Workout Barbell Overhead Press: Target Muscles:anterior and lateral deltoids triceps brachii How to: Hold a barbell keeping your hands shoulder-width apart and your palms facing forward. Keep your elbows pointed down while maintaining neutral wrists. Press the bar overhead; your arms should finish beside your ears. Lower to chin level and repeat. Related article: 6 Exercises To Beat Bra Bulge And Target Your Awkward Armpit Area Walk-Out Plank: Target Muscles: scapular stabilisers abdominals How to: Stand tall with feet together then squat down as shown. Walk your hands forward until they are in front of your shoulders. Carefully reverse stand and repeat. Tip:As you walk forward brace your core and squeeze your glutes. Related article: 6 Of The Best And Most Beneficial Foods And Drinks To Eat Post Workout Finisher 2: Core Triceps Pecs and Back: Exercise Reps Rest Mountain Climber 60 seconds ALAP Rolling Triceps Extension 8 ALAP Push-Up Plus Just Under Your Max ALAP Band Face-Pull 8 3060 seconds Repeat the circuit once staring with Mountain Climbers. ALAP = as little as possible. Mountain Climber: Target Muscles:abdominals How to: Start at the top of the push-up position. Keep your elbows locked with your hands directly under your shoulders. Quickly alternate bringing one knee towards your chest maintaining a neutral spine as you climb. Continue alternating for your entire set. Tip:Your back should remain flat as you move your legs forward and back. Related article: The 4 Minute Solid Abs Blast Workout For A Tighter Toned Tummy Rolling Triceps Extension: Target Muscles:triceps brachii How to: Lie face-up on a bench. Hold a dumbbell in each hand straight over your chest with your palms facing each other. Without moving your upper arms lower the weights towards your forehead. Roll your elbows behind your head in the bottom position then reverse fluidly. Repeat. Youll press up rather than extend your elbows if the weight is too heavy. Related article: The No-Nonsense Five Sets Five Reps Routine That Focuses On A Full-Body Strength Workout Push-Up Plus: Target Muscles:pectoralis major triceps brachii anterior deltoids serratus anterior How to: Get into push-up position with your hands slightly turned out and roughly shoulder-width apart. Brace your core and keep your legs and feet together. Bend your arms keeping your elbows slightly tucked to lower towards the floor. Extend your arms then protract or press your shoulder blades away from each other; it will look like you are slightly rounding your upper back. Repeat. Tip:the rounding of your back is subtle but you should feel it. Related article: A 20 Minute Indoor Cardio Workout For Losing Fat And Shaping Up Band Face-Pull: Target Muscles:rotator cuffs posterior deltoids How to: Anchor a band at a point higher than your height. Hold one end in each hand with your palms down facing the floor. Pull the band towards your face leading with your thumbs. Flare your elbows out and rotate through your shoulders. Finish with your hands near your head. Extend your arms to return to the starting position then repeat. Tip:Dont pull too low towards your chest because you will not externally rotate your shoulders and you will lose the effect on the rotator cuff muscles. The post Add Some Oomph To Your Upper Body With A Strong Finish To Your Workout appeared first on GymGuider.com. The post Add Some Oomph To Your Upper Body With A Strong Finish To Your Workout appeared first on Burn 500 Calories.
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