Exercises for the upper limbs to do at home! – GOOD SHAPE

If there’s one good thing the pandemic has shown us, it’s that it’s possible to work out at home and get the same results at the gym. In addition, home training is practical – since you can do it at any time of the day, it saves travel time and also does not spend money.

Tauan Gomes, personal trainer, physical educator and coach, explains that with focus and a few high-intensity exercises, you can do a complete session in just 30 minutes. The professional points out, however, that to be more efficient, discipline is needed: create a routine and set aside a fixed time to maintain concentration on physical activity. “It’s important to warm up and always respect your own level and your body’s individual characteristics,” he adds.

Choose comfortable clothes, put on lively music and practice the exercises and guidelines recommended by Tauan Gomes, you’ll only need a rubber band and two full water bottles:

Exercises for the upper limbs

Perform 2 to 3 sets of 10 repetitions each movement. Then take a 2-4 minute break.

Curved row with elastic band

– (Karolina Grabowska/Pexels)

Standing, place the elastic on your feet and hold the ends with both hands. Keep your knees slightly bent, feet shoulder-width apart and torso leaning forward at 45°.

Then pull the ends of the elastic towards your butt, but keep your elbows close to your body. Finally, return to the starting position, leaving the accessory just below your knees.

simultaneous biceps

– (MART PRODUCTION/Pexels)

Grab a couple of water bottles and stand up straight, with your torso firm and straight. Stand with your arms straight at your sides, with your palms facing forward.

Without moving your upper arms, bend your elbows and bring objects as close to your shoulders as you can. Pause for a second and slowly allow the weights to return to the starting position with your arms fully extended.

Board opens and closes

– (Ayo Ogunseinde | Unsplash/Playback)

In a high plank position and with the elastic tied around your thighs, open and close your legs repeatedly.

Perform 2 to 3 sets of 10 repetitions each movement. Then take a 2-4 minute break.

High row with elastic

Standing, place the elastic on your feet, cross the ends of the elastic and hold them with both hands in front of your body. Leave your spine straight, feet aligned and abs contracted.

Bend your elbows and pull the bands up until they reach chest height. Remember to always keep your hands close to your body.

Lateral shoulder raises with elastic

Standing, place the elastic on your feet and hold the ends with both hands at your sides. Keep your spine straight, feet in line (and slightly apart) and abdomen tight.

Then pull the elastic and bring your hands up to shoulder height. Return.

High plank with leg extension

– (MART PRODUCTION/Pexels)

In a high plank position, bring one leg at a time towards the ceiling. Do this move over and over again.