We all know most women want firm glutes and a great set of legs but there seems to be so much emphasis on lower body training now that the upper body is in danger of being neglected. Skipping upper body workouts can make you look bottom heavy, untrained or flabby up top. By contrast, a trained upper body in conjunction with a firm lower half balances your physique.
Women streer clear of training their upper bodies through fear of looking manly. Most of the females say ” I want to tone up but, I don’t want muscle”, particularly if they’re new to weight training. THis is a misleading statement because there is no such thing as < toning up>. We basically have body fat, muscle, skin and bone structure. To get the toned look you need to gradually lose body fat so the skin sits tighter on the muscle. As well as dieting to achieve this, you should incorporate a resistance- training programme to firm and shape your muscles. That is where tone comes from.
It takes time and consistency to achieve this look. How much muscle you build and how much body fat you lose will determine how toned you look but remember: most women cannot increase muscle mass significantly, especially in their upper bodies, so don’t worry about getting bulky or manly.
If you want toned-looking arms and back then get weight training.
Benefits of upper body training
– Better overall appearance
– Better posture and proportion
– Increased strenght to carry out everyday tasks
– Wider shoulders create the illusion of a smaller waist and a curvler look
Most women only have to train upper body twice a week to get a bikini body. The two sessions should focus on different muscle groups. Here are three typical splits you can choose from:
A) Chest and back
B) Shoulders and arms
A) Back and arms
B CHest and shoulders
A) Back and shoulders
B) Chest and arms
Think carefully about your choice of exercises and don’t just copy what men do. You probably don’t want huge trapezius muscles so steer clear of shoulder shrugs and upright barbell rows.
But you probably do want nicely developed shoulders and a shapely back so do lots of exercises that work these muscle groups.
Strong is the new skinny and few things look sexier on a woman than a well-toned back. It looks great in a backless dress or vest.
Try these exercises for a great back:
4 x 12 wide-grip lat pulldown
4 x 12 overhand wide-grip seated row
4 x 12 standing lat pulldown
4 x 12 single-arm dumbbell row
4 x 12 rear delt machine
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