When it comes to weight loss, the upper body holds the fat that is the hardest to lose. So if you want to know how to lose upper body fat, we are here to help.
exercises for upper body fat
Health Shots reached out to Abhishek Sinha, a fitness instructor at Equilibrium Pro Gym Faridabad, to find upper body exercises that can help you lose fat, build strength, lose weight, and gain muscle mass.
Remember that you cannot lose fat in just one area. So build and tone all the muscles in your upper body and try to lose fat.
Here are 5 exercises to lose upper body fat.
1. Running
Both running and jogging are forms of aerobic exercise, and aerobic exercise is the perfect therapy for weight loss.In addition to reducing fat, these exercises increase muscle endurance and burn calories. Aim for a speed of 8 km/h on the treadmill to turn this exercise into a fat-burning workout. “To burn fat from your upper body, you have to run a total of 3-4km every day,” says Sinha. So make running part of your daily workout routine.
2. Burpees
“Burpees are a great exercise to lose fat and get in shape,” says Sinha. Just remember that doing some things won’t work. Practice at least 20-25 times to see quick results. “
Here’s how to practice.
- Place your feet shoulder-width apart on the ground.
- Squat down and place your hands between your legs.
- Get into a pushup position by kicking your feet behind your back.
- Jump and crunch by bringing your feet closer to your hands.
- Jump straight into the air with your arms extended overhead.
- Lower yourself into a pushup, then do a pushup.
- Repeat once and stand up.
3. Deadlift
When it comes to shaping your upper body, the deadlift is your go-to exercise. You can target many large muscle groups at the same time.
Here’s how to do it:
- To touch your barbell shins, place your midfoot under the barbell while standing.
- Basically, your feet should be tilted outward.
- Stand with your heels hip-width apart and slowly bend your knees, but don’t bend your hips.
- Keep your upper body straight and grab the barbell shoulder-width apart with both hands.
- Rotate your elbows, but don’t overdo it.
- Your core should be tight, your spine neutral, and your arms perpendicular to each other.
Sinha suggested doing 20-25 iterations.
4. Battle Rope
Exercises with battle ropes, also known as battle ropes, are great for improving body balance, stamina, and fat burning. It’s an effective workout for fat burning because your heart rate rises rapidly. Depending on your intensity, you can burn up to 20 calories per minute (equivalent to sprinting). Shoulders, arms, legs, glutes, and core are key areas to target. In conclusion, battle ropes are full-body exercise equipment.
5. Framer walk
“This exercise should be done with dumbbells in each hand to reduce fat,” says Sinha.
Here’s how to do it:
- Maintain a firm, upright position as you work your core and back.
- Perform measured steps while maintaining proper posture.
- Hold a dumbbell or weight of your choice in each hand and place it on either side of your body.
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