Workout of the Day: 3 Upper Body Sets for Those Who Have Haven't Moved in a Long Time

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Start getting back in good shape before the new year.

The workout consists of three parts and includes exercises that do not require special strength, coordination or flexibility. At the same time, they are good at pumping the muscles of the arms, shoulders and core and help the body remember how to strain in order to maintain balance and move in different positions.

And all this in a calm manner - without shortness of breath, sweat and hatred.

First, do 6-10 repetitions of each movement of the first part. Then rest a little, repeat 2-3 more times and move on to the second part.

Do all parts of the workout in the same way.

Part 1

1. Knee Push-Up + Feet Touch in Downward Dog Pose (alternate hands each time).
2. Exit from the forearm plank to the side (alternate sides).
3. Exits to the bar from the stretch.

Part 2

1. Raising from the forearms in the dolphin pose.
2. Alternate leg raises in boat pose.
3. Breeding hands with an expander on your knees.

If you do not have an expander, grab a belt or rope with a grip slightly wider than your shoulders and simply pull in different directions, as if you are about to break.

Part 3

1. Bent over row.
2. Shoulder touches in a bearish bar.
3. U-turns from a full plank to a side one with a raise of arms.

For bent over rows, you can use dumbbells or bottles filled with water or sand.