5 exercises to say goodbye without fear –

Try to remember your response at the gym physical assessment when the teacher asked, “What is your goal?” We bet it was “I need to lose weight”, “I want a firm butt” or “a flat stomach”. And how are the arms? There is a legend that working out your upper body will make your shoulders and back broad and masculine looking. Personal trainer Natalia Bruzzone, from the Smart Fit gym network, guarantees that this is nonsense! “Women have a harder time gaining mass than men. We don’t produce as many hormones for that. Those who are very strong usually follow a well-regulated menu and a routine that is 100% focused on training”, says the personal. If you’re one of those people who work out for one to two hours a day, you already know: you can forget about getting gigantic. What you should expect is definition, improved posture, fat loss, more muscular endurance and a reduced risk of injury. Time to give your legs a rest and take the weight in your hands.

Twenty minutes is enough to kill this sequence, which includes moves that work in addition to the upper body, shoulders, back and chest. Do 3 sets of 15 repetitions of each exercise, with a 30-second break between them.

1. Chest machine bench press

Mariana Cagmin ()

The. Adjust the bench according to your measurements. Sitting on the machine, hold the rods in front of you and, with your elbows at 90°, keep your arms parallel to the floor.
B. Stretch your elbows, pushing forward.

Beginner: 2.5 kg
Intermediate: 10 kg

2. Back closed row

Mariana Cagmin ()

The. Sitting in front of the device and with your chest against the support in front of you, hold the handles.
B. Pull them until your elbow forms a 90° angle with your upper arm.

Beginner: 5kg
Intermediate: 10kg

3. Triceps forehead

Mariana Cagmin ()

The. Lying down and with your knees bent, hold the weight above your torso with both hands and arms straight.
B. Bend your elbows to a 90° angle, bringing the weight toward your forehead.

Beginner: 4 kg
Intermediate: 6 kg

4. Lateral biceps raise

Mariana Cagmin ()

The. Stand with your feet shoulder-width apart and hold your weights at your sides.
B. Bend your elbows and raise your weights to shoulder height in front of your torso.

Beginner: 2kg in each weight
Intermediate: 4 kg in each weight

5. Hammer shoulder thread

Mariana Cagmin ()

The. Stand with your feet shoulder-width apart and hold your weights at your sides.
B. With your arms outstretched, raise your weights to shoulder height alongside your torso.

Beginner: 1 kg in each weight
Intermediate: 2 kg in each weight

This is a workout that requires constant load increase. Each day you perform the sequence, try to go a little heavier. After a month, doing the exercises three times a week, you will already notice the difference.