Kaya Renz, athlete and Coach from Berlin, has created a great new Upper-Body Workout for the Training of your upper body.
In just 16 minutes, you activate with Burpees, Planks, and co. arms, chest, shoulders, and more. Down on the Mat and let’s go!
upper body Workout On the proper technique, it comes to
You start with a Warm-Up. The warm-up is often underestimated, but for the mobility and protection from injury is of particular importance, such as Kaya know as an athlete from my own experience.
The Videos on your YouTube channel contain, therefore, always explanations for the correct execution of the Exercises and Hints on what to watch out for.
upper body Workout at home
With five Exercises of 40 seconds to load and 20 seconds to Pause the Workout to all the muscle groups above the belt line.
Powere you, but in the first sentence is not complete, because there is a total of two passes.
1. Exercise: Plank
Your output position of the forearm support. From the Plank you’re pushing yourself with the torso to the front and back.
Here it is, the tension in the hull, despite the displacement of the load evenly to maintain.
if that is too strenuous, stay in the Plank Position.
2. Exercise: Shoulder Tap + Up and Down
next, it goes into the arm support instead of on the forearms, you leaning on the hands, the feet are also a bit wider.
Then Shoulder Taps follow. You touch one at a time with a Hand the in each case diagonally opposite shoulder.
Then first with one and then with the other Arm down to the forearm support, and from here back to the top.
In exchange, repeat both 40 seconds.
3. Exercise: aviators
You’re in the prone position and have your toes prepared.
The buttocks, the Hamstring and the back, the eyes look to the Mat, because the neck should be loose and relaxed. Now you lift the torso slightly off the Mat.
From this Position, to be used in the forward outstretched hands to the shoulders, the torso stands out a little more from the ground.
stretch out your arms to the front again and repeat. The full body tension in this Exercise is essential.
4. Exercise: Dips
For the Dips you’re going to be in a sitting Position. The hands are placed behind the body, with the fingers pointing in the direction of the feet. These are also prepared, but only on the heels.
The buttocks are hovering slightly above the ground, then you hit the hull with the force from the arms of the Mat and back to follow him again. It is important that the elbows move backwards and not to the exterior path.
5. Exercise: Burpees
For Burpees you’re first on the Mat. Then the hands before the feet on the Mat to settle, and the whole body to the ground.
Pull the legs to the torso, and come back in the state. It’s a straight jump follows.
if that is too exhausting for you, is instead of on the floor only in the arm support.
This Exercise requires the whole body and especially the cardiovascular System.
These five Exercises you repeat for another set. To conclude, there is a short Cool-Down.
anyone Who has not yet enough, on Kaya’s channel for more demanding Workouts.
Kimberly Papenthin
*The article “Upper-Body Workout In 16 minutes the entire torso” will train published by FitForFun. Contact with the executives here.
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