Toning the Upper Body
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Jonathan Reff: Hi, Jonathan again and we are here at SomaFit learning about how to lose weight through exercise and diet. We've done cardiovascular, lower body and abdominals and we are moving onto upper body. Now, again before I get started on the upper body, I want to give you a little background on the anatomy and the muscular churn how your upper body works. We have first your back, your lats, second your chest, your pectoralis muscles, third your biceps and fourth your triceps. That's a very basic learning lesson on anatomy and for our purpose is that's all I am going to talk about today. But we're going to get started with our back, our lats. To start, we're going to do what's called a bent-over dumbbell row and so for that I need a bench and obviously a dumbbell. You could certainly utilize at home a bench and something to give you or add a little extra weight to whatever you are grabbing. So, even something as light as a can of soup, just for beginners, it would work. Again, I want to stress that you don't have to be in a gym to get a good workout. Today, I am going to get started with this dumbbell; I am going to grab that with my right hand. But before I do that, I am going to place my left hand on the bench, grab the dumbbell with my right hand and then I'm going to drop the dumbbell down as if I were going to drop it to the ground, but not quite. Now, as far as the positioning is concerned, I am going to take my foot and slide my foot away from the bench and keeping my hand in dumbbell underneath my shoulder, I am going to exhale on the positive and pull that elbow towards the ceiling above me. Now, on my negative, I am breathing in and bringing the dumbbell down, I am exhaling, breathing in, exhaling, breathing in, exhaling, breathing in. As far as the posture of my back is concerned, it should be flat and again my abdominals are engaged, particularly on that positive motion where I am rowing or pulling that elbow towards the ceiling. Breathing in, exhaling, now, I'll take that dumbbell down, I am going to switch it up to my other side because we are working unilaterally, of course we have to work the other side, so I am going to slide my left foot on the floor, away from the bench, my right foot or right knee, onto the bench, left hand has a dumbbell, left elbow is pulled up towards the ceiling as I exhale. Breathing in, exhaling, breathing in, exhaling, very good, I am going to bring dumbbell to rest. So as far as sets and repetitions, anything from two to three sets to start, a repetition from 10 to 15 repetitions, meaning each set you would do 10 to 15 and then rest and then repeat it with the second or even the third set. Again, for those beginners, you want to again always be asking yourself, how is this making me feel on a scale of one to ten, engage that exercise accordingly. Now, we're going to move onto a bicep curl. From the back, we're going to move to biceps for two reasons, number one, we are working our body a little more evenly because we've just worked a big muscle in the back, we are going to then work our smaller muscle in the front. In addition, your biceps are kind of assistors, if we can call them that, to your back muscles of your lats, meaning that the lats of your back are the primary mover or the muscle that's most involved in that bent over row, but your biceps are as well kind of assisting as a secondary group. This is a resistance band or a Dyna-Band, they are easily ordered online or any retailer. I am going to step on the band with both feet, my feet will go be spread hip-width apart and parallel, my palms will come to face the camera and I am going to exhale. As I exhale, I am pulling my arms to my shoulders or my fists to my shoulders. Breathing in, exhaling, breathing in, exhaling, breathing in, exhaling, breathing in, exhaling. Let me give you guys the side view and from that side view, you can see that my alignment should be as close to straight as possible. Again I am envisioni
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