Weight training is often best done at the gym, but for individuals who are unable to make it to the gym for whatever reason, there are indeed options that will allow a complete upper body workout at the hotel room, in the house, or virtually anywhere else.
In order to complete a full upper body workout with the luxuries available at an established fitness club, you will need to equip yourself with a resistance band and several dumbbells (those that allow you to adjust the weight setting are great but not as convenient as regular dumbbells).
As with any workout, it makes sense to work the larger muscles first, then work on the reverse muscle group (e.
g.
chest then back, quads then hams, biceps then triceps, and so on).
So, let's take a look at the different basic upper body groups, the exercises to work them, and the equipment needed: 1.
Chest.
Using a resistance band lodged securely in a door (many bands come with an attachment that allows this kind of arrangement quite easily), you complete the equivalent of a standing chest press.
Increase resistance by stepping farther from the door.
As well, using a bench or sturdy table, one can achieve a bench-press using the bands or dumbbells.
2.
Back.
Using the resistance band, reverse the position used above and pull back in a standing row.
Or adjust the band down on the door frame and complete a seated row.
For dumbbell use, put one knee on a chair and complete one-arm dumbbell rows.
3.
Shoulders.
With dumbbells you can use most chairs and complete seated dumbbell raises.
Alternatively, you can use lighter dumbbells for lateral raises where you stand with your legs shoulder-length apart and, keeping your arms straight, lift them to shoulder height and hold them there for a beat before lowering your arms slowly.
Lateral raises are also completed fairly easily with the use of resistance bands.
4.
Triceps.
Standing or sitting and using a dumbbell you can do triceps presses.
With nothing at all, you can do dips using two chairs of the same height, so long as they are sturdy enough.
5.
Biceps.
Dumbbells work best for bicep curls, of course.
Using a resistance band, you can also do bicep curls, but is often not as satisfying using a band as it is with dumbbells.
Although very "thin," these five exercises will provide you with a complete upper body/arm workout while away from home or working out on a tight budget.
Again, this is not a complete workout schedule and is aimed to provide that little bit of fitness while complete facilities are inaccessible.
In order to complete a full upper body workout with the luxuries available at an established fitness club, you will need to equip yourself with a resistance band and several dumbbells (those that allow you to adjust the weight setting are great but not as convenient as regular dumbbells).
As with any workout, it makes sense to work the larger muscles first, then work on the reverse muscle group (e.
g.
chest then back, quads then hams, biceps then triceps, and so on).
So, let's take a look at the different basic upper body groups, the exercises to work them, and the equipment needed: 1.
Chest.
Using a resistance band lodged securely in a door (many bands come with an attachment that allows this kind of arrangement quite easily), you complete the equivalent of a standing chest press.
Increase resistance by stepping farther from the door.
As well, using a bench or sturdy table, one can achieve a bench-press using the bands or dumbbells.
2.
Back.
Using the resistance band, reverse the position used above and pull back in a standing row.
Or adjust the band down on the door frame and complete a seated row.
For dumbbell use, put one knee on a chair and complete one-arm dumbbell rows.
3.
Shoulders.
With dumbbells you can use most chairs and complete seated dumbbell raises.
Alternatively, you can use lighter dumbbells for lateral raises where you stand with your legs shoulder-length apart and, keeping your arms straight, lift them to shoulder height and hold them there for a beat before lowering your arms slowly.
Lateral raises are also completed fairly easily with the use of resistance bands.
4.
Triceps.
Standing or sitting and using a dumbbell you can do triceps presses.
With nothing at all, you can do dips using two chairs of the same height, so long as they are sturdy enough.
5.
Biceps.
Dumbbells work best for bicep curls, of course.
Using a resistance band, you can also do bicep curls, but is often not as satisfying using a band as it is with dumbbells.
Although very "thin," these five exercises will provide you with a complete upper body/arm workout while away from home or working out on a tight budget.
Again, this is not a complete workout schedule and is aimed to provide that little bit of fitness while complete facilities are inaccessible.