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An easy-to-follow routine for the upper body for beginners

You want to start lifting weights . You are in the right place.

If you push your body weight training by adding resistance, like a series of dumbbells, this is a great way to keep pushing and build stronger muscles. In addition, you will continue to reap the endless benefits of Resistance Training such as strengthening your bones and maintaining muscle mass as you age.

We know it can be nerve-wracking to figure out where to start. So we asked Alyssa Expósito Certified Personal Trainer in New York City to put together a 1

9459005 Weight Training that's perfect for beginners. The training consists of only four basic exercises, with which you master basic movement patterns and become stronger in the course of time.

The exercises in Upper Body Training focus specifically on pushing and pulling movements, says Expósito. And although they are primarily targeting the upper body muscles, "they will also appeal to your core," she adds. Pushing and Pulling are two types of functional movements, ie movements that we perform in our daily lives. Just remember to push or open a door. Focusing on them during strength training not only helps you work out more efficiently in the gym, it also helps you to be better at everyday life. While it's cool to occasionally do fancy, complex lifts and exercises, this is what fuels basic functional movement patterns, and it's worth spending most of your time doing.

Before getting started, Expósito emphasizes the importance of generating dynamic heat. to prepare your body for the upcoming work. If you need an idea, here is a five-minute that you can try .

The demonstration of the trains is April Nicole Henry a born strength athlete, mother and wife and raised in New York. Henry started her fitness journey about 10 years ago, after giving birth to her daughter and soon after discovering powerlifting. She wanted to be able to do amazing things with her body and thought that training to lift super heavy weights was a good start. She has now participated in three powerlifting competitions and recently brought home her first gold medal.

The Workout

What you will need: A set of dumbbells and either a pair of gliders or two towels. 19659010] "Choose a weight that presents a challenge," says Exposito. "You do not want to be heavy, but you do not want to have a weight that allows you to do 30 repetitions, you should not be able to do more than 15 repetitions with the chosen weight, and all movements should be done with full range of motion in a slow and controlled manner .


  • Body Saw – 12 reps
  • Alternating one-arm chest press – 12 reps
  • Reversal row – 12 reps
  • Shoulder Press – 12 reps
  • Make 3 sets.

How to execute each move:

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