upper body exercise ;)

J

John

0
Hey people

you probably get this all the time, but can ya recomend exercises I can do to get more muscular abs (like a six pack), tightened chest (pecks?) and some exercises to do to get my arm muscles bigger :p

i dont wanna buy any equiptment or pay to go to the gym. I have a toned body, but wanna push it that bit further ;)

would just sit-ups and press-ups do the job? if so, any suggestions? like how many, how often, etc

Thanks, you guys rock :) hehe
 
Abs:
http://training.fitness.com/showthread.php?t=4302

Chest:
Start with flyes to pre-burn the pecs and then follow with flat bench press.

Do you have a bench and weights? If not, substitute push-ups for bench.

Do both of these 2 or 3 times per week.

BTW - for your abs to show, you do not want to bulk them up, you want to burn fat away. So, you may want to consider adding cardio (no weights or gym necessary) for 3-4 days per week. Do cardio for 20-45 minutes each day. And, try to stay in your THR (target heart rate) of 65-80% of MHR (maximum heart rate).

Drink more water and eat smaller meals (more often).

That combination will burn fat, increase muscle, lower cholesterol, decrease your chances of heart disease, give you more energy, enhance your lovelife, help you to live longer, and give you overall better appearance.

Cons: it takes time and effort.

So, what are you gonna do?

-Rip
 
Ooooh, thanks :)

well i drink plenty of water (thats all i really drink :p ) and my diet is nice and healthy anyway. Im naturally muscular, so I feel like if i did something, i could go somewhere (lol quote of the week).
but I dont have any equipment what-so-ever...

I spose I should invest in some weights so i can do the flyes and bench press'... Is there an alternative to flyes which i can just do with my body? lol (that probably sounds strange)

ooh, and what do you mean by cardio? like running? :rolleyes:
 
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You can do manuals with a partner. Or, you can do isometrics in a doorway or something.

cardio = running, biking, swimming, etc... true definition of cardio is extended, non-stop work of at least one major muscle group for 10+ minutes.

Without weights, you can do lots of body weight and isometric exercises. Start doing searches for these things.
 
oooh, thanks!

I do kung-fu, that that counts as my cardio ;) but i've stopped recently cause of exams at uni, etc

I guess i'll get back into that, buy some weights and set-up a weekly routine for flyes, bench press, and work on the abs. All the while, drinking plenty of water, eating healthily and alowing myself some days to rest!

Thanks rip :D you rock ;)
 
Kung fu would not be cardio unless you went non-stop for the time. I forgot to mention another rule for cardio... You must be at 60% of your MHR or higher for the duration. This rule would rule out kung fu unless you were doing it with Billy Blanks.

Also, you prolly only go to kun fu class 1 or 2 times per week. You should be doing 4 days of cardio. Do your cardio over and above kung fu.

If you are working your chest with weights, do not forget the lats, shoulders, and trapezius. These are all antagonist and assisters.

And, while we are on antagonists, hit the lower back for your abs opposition.

And, work those legs too! Don't forget about your arms... Dang... This is hard stuff.

*whew*
 
John,
push ups are going to do one things for you: make you good at doing push ups. If you want to get your arms bigger, youre going to need to overload them with more than just your body weight (unless you are very out of shape, which it doesnt sound like). Pull ups, on the other hand, could do well for your back and biceps. Find a playground and do 3 sets of as many as you can with no more than 2 minutes in between each set.
A thought: find a flat parking lot and a friend. Put the car in neutral with the friend inside and push the car around. That will hit your chest, triceps, core, and legs. Just make sure the friend hits the brakes if the car start rolling towards you. (I feel like I should add a disclaimer to this exercise) THIS IS JUST A SUGGESTION, AND NOT AN EXERCISE I WOULD RECOMMEND WITHOUT THE SUPPERVISION OF A TRAINED PROFRESSIONAL! (but it's a killer exercise!!)
:)
diet is key for the abs, and instead of all the cardio for an extended amount of time at a given HR, try sprints 2 days a week. Find a flat area and sprint for about 10 seconds. Do like 5-10 reps, after a decent rest. Since I dont know you, I suggest trying just a couple, and maybe once a week to start. (disclaimer again).
This will work much better than the extended aerobic routine for fat loss.
Wes Norris, CSCS
 
well the martial arts is for 2 hours twice a week... we get like 2 breaks through it.. its more than just punching and kicking and stuff, lots of running on the spot and physical exercise!

but ya, looks like i'm gonna have to do alot more than i thought! maybe i should join a gym... haha

i'll give all these suggestions a tryout tho (exept for the car thing, sounds hard, but knowing my friends they'll be up for a laugh :eek: :eek: hehe)

thanks guys!!
 
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