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V-Shaped Torso - What Sort Of Upper Body Exercises Can I Do?

by sayush

Most upper body exercises focus on building strength. However, in
order to get the most of your work out it is always recommended
to mix in some cardiovascular exercises such as jogging and
spinning and alternate your exercise routine with some lower body
exercises too.

Before beginning any workout, spend at least 10 minutes doing
some warm up and basic stretching exercises. A good warm up not
only helps to activate the circulation of blood throughout the
body but also prevents the muscles and tissues from injury by
making them more flexible and supple.

Depending on whether you are looking to increase muscle mass or
just tone the body you can customize your exercise regime to
include either more weights or perform more reps.

If you are looking to achieve overall fitness and increase
flexibility then you can get started with some simple exercises.
Most can be performed without any hi tech equipment simply by
using a set of free weights that provide the required compression
or tension to the muscles. Resistance equipment can also be used
such as springs and rubber straps with handles that work by
offering resistance to tension.

It is important to keep in mind that if you experience more than
normal discomfort while doing  any exercise it is a sign of
trouble. Do consult your physician to find out the cause of the
pain before resuming your exercise routine.

Push-Ups

Push ups remain one of the most traditional upper body
exercises. Lie flat on your back with your hands tucked under the
shoulders and gradually push yourself up keeping the back and
legs straight. If you want a more strenuous version, slow down
the action of pushing up and then lower yourself back to the
floor again. Start with 20 initially and then slowly increase the
number of reps to 80.

Chest Exercises

Chest exercises help to strengthen the upper torso. Start with
hand held dumbbells that weigh around 10 pounds (4.5kg). Lie on
your back preferably on a flat surface such as a mat or carpet
and keep the arms extended perpendicular to the body. Hold one
weight in each palm and lift and bring the hands together
slowly.

As an alternative, bend the elbows when the arms are raised to
about 20 degrees, the straighten and continue. This exercise is
very effective on the biceps.

Latissmus Dorsi Exercises

In order to develop the latissmus dorsi - the large, side
muscles that make men triangle-shaped, stand straight, arms at
your side, grasping the dumbbells. Breathe normally while
balancing yourself. At the maximum point of inhalation, thrust
the arms away from the body, palms inward. Exhale as you raise
your arms to shoulder height, then lower your hands slowly back
to the starting position.

In order to work on the triceps and biceps repeat this exercise
but rotate the weights and curl the arms up at the top of the
swing. Straighten the arm and then lower to the starting
position.

Biceps and Triceps

Hold the weights in front of your body and keep your arms
hanging in front of the thighs. Now lift the weights toward your
chest and alternate using each arm.

Do 10 reps a day for each arm. Consult your physician
immediately if you experience any lower back pain while doing
these exercises.

Exercises for lats and biceps can also be done using free
weights or using a long elastic resistance strap. Hook one foot
through the strap and grab both ends with your hand so that you
can get a good stretch.

Pull-ups and Chin-ups

Pull-ups and Chin-ups are an ideal way to develop the biceps,
triceps, lats and pectoral muscles all at once. Chin-ups are done
by grasping a sturdy bar with the fingers toward you, whereas
pull-ups are done with the fingers facing away while your hands
grasp the bar above your head. These exercises can easily be done
at a gym, the playground or even at home provided there is a
sturdy doorway.

The key to developing a great body is to build up your strength
and resistance gradually. Do not overdo any exercise routine.
Probably the most common reason why most people don't continue
with their workouts is because of the discomfort and pain that is
usually caused by incorrect technique and too much effort exerted
earlier on in the process.

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