4 Free Weight Exercises
for the Upper Body
By Beth Shaw
Cardio exercises and weight training
are essential in burning fat and
keeping our muscles strong and
toned. Yoga then helps us stretch,
center, balance, and provide focus.
When you combine cardio, weight
training, and yoga, you create the
perfect trinity package of true mind/
o y irit tn
that
in
Lean Consciousness.
Muscle mass naturally diminishes with
age, so anyone over the age of 30
really needs to start weight training.
Weight training on a regular basis
reduces the risk of injury, increases
o y on
n
an h
strengthen your body as a whole.
t rn at r at
nition
increases lean muscle mass, and
rn a ori
or
i nt y t
also increases metabolism by keeping
more lean muscle tissue engaged
and working.
I recommend at least two or three
sessions of weight training a week.
If you are consistent, you will
see results!
A common question is this: “Should
I do free weights or machines? Which
is better at building muscle?” The
answer: both will build muscle, but
free weights (dumbbells, barbells,
cables) are better at doing it than
specialized weight training machines.
When we lift free weights, it takes
r at r ffort an
or
involvement to stabilize the weights.
130
1
Th ffort o ta i i in th
i ht
also gives the smaller “accessory
muscles” a workout, along with the
primary muscle doing most of the
or
n i tin th
off
th oor or th ar
off th ra
will require a wide range of balance
and stabilizing muscle to work.
Free weights are better at
stimulating muscles, and more muscle
stimulus means faster results! They
also allow you to be more creative, as
long as you are aware of proper form
and body mechanics. Muscles love
spontaneity - as does life! Not to
mention, free weights are cheaper
and easier to store in your home.
Here are 4 of my favorite
free weight exercises for the
upper body.
1. Rows with Bench:
This exercise targets the rear delts,
the rhomboids, and the entire core.
• Place one hand and the opposite
knee on the bench for stability. Hold
a dumbbell in the other hand.
• Engage all the muscles of the core.
• Bring weight down past the bench
and then pull it up so that your elbow
and wrist are in the same line.
• Repeat 12-15 times with a weight
that starts to fatigue you around the
10th rep.
• Switch to the other side, placing
opposite hand and knee on bench.
Do 4 sets of 12-15 reps.
2. Shoulders/Biceps Push
Press with Biceps Curl
This exercise will target your legs,
arms, and shoulders.
• Stand with your feet hip-distance
apart, holding a dumbbell in each
hand with your palms facing toward
your body.
• nha an n yo r n an
your hips as if you are sitting in a
chair. Exhale as you come up from the
CREDIT HERE
I
n my book, YogaLean, “Lean
Consciousness” is a state of mind
that will help propel you toward
weight loss and sustain your
ideal weight when you get there.
Achieving it, however is not only
about a regular yoga and meditation
practice. You must venture beyond
the gentle, peaceful realm of poses,
meditation, and breathing to do
exercise that challenges your stamina
and refines and builds your strength.