Much like smartphones and tablets, being fit and healthy is now a worldwide trend that millions around the world aim to achieve - or at least try to. From numerous diets to alternative medicine, a person struggling to lose weight or wanting to build muscles has a myriad of options to choose from and fitness regimes to start. However, sometimes, it just takes the right kind of fitness regime to get desired results.
The 6-minute upper body high pump routine is perfect for individuals who need to balance working out with their corporate and social life while maintaining firm and strong upper body muscles. This fitness regime is designed to maximize one's work out to give that much needed wake-up call to the upper body muscles.
With just a pair of dumbbells, the bench press is the ideal exercise to start this fitness regime. The bench could be placed at any setting: flat, inclined or declined. The full range of movement for the arms should be achieved while lowering the weights to the outside of one's shoulders.
Next, bicep curls can be in all bicep actions, namely, normal, reverse and hammer. While performing this exercise, the elbows should remain close to one's side. It is also possible to do this part of the workout while lying down or sitting. As a last reminder, the weights should not be swinging while doing reps of this exercise.
Third, chest fly should be performed while lying down. There should be a slight bend in the arms at the elbow joints. It is also vital not to lower the arms below the shoulders. As such, one must lift the weights with palms facing inward above the chest.
Moving on to the next part of the routine, lateral raises aim to move the weights out to the side while sitting down. The seated shoulder press is another viable option in this position. This aims for a full range of motion, lifting the dumbbells from the ears to just right above the head.
Lastly, the bent over 2-arm row should be executed with the feet positioned closely together. While holding the weights in both hands just outside the feet, the arms should be straight, the legs slightly bent and the back must be parallel to the ground. Finally, the elbows should be smoothly lifted - the focus should be on the back muscles to lift the weights - that's the core message of this fitness regime.
At best, 3 sets of each exercise should be done while taking around 15-20 seconds for each set. 30-45 seconds of rest is also necessary. Suitable weight must be accordingly used with 20 reps for the first set, 15 for the next and 12 for the last.
Should this be strictly followed, could be a highly effective instant workout for individuals in need of a quick exercise fix.
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