As promised, here’s my new UPPER BODY & CORE workout. Click below to watch the full workout.🤘🏾
I’ve designed this workout to incorporate COMPOUND exercises targeting the UPPER BODY and ABS. So you’ll be hitting all the major muscles in under 30 minutes! Super effective to tone and build in a short period of time. 💪
Not only will these moves increase your overall strength and endurance, but they’ll create a more symmetrical build, and improve your core strength for everyday functional fitness. 🏋️♀️
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SHARE and TAG a friend to get them to complete this workout with you!
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#jsohactive #fitness #abs #strength #functionalmovement #upperbodyworkout #homeworkout #strong #strongwomen #girlswholift #girlswithguns
https://youtu.be/z-E___da1t4
同時也有2部Youtube影片,追蹤數超過250萬的網紅Joanna Soh Official,也在其Youtube影片中提到,Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ ...
「upper body compound exercises」的推薦目錄:
- 關於upper body compound exercises 在 Joanna Soh Facebook 的最佳貼文
- 關於upper body compound exercises 在 Trainer Singh Facebook 的最佳貼文
- 關於upper body compound exercises 在 Megaints Huang Facebook 的最佳解答
- 關於upper body compound exercises 在 Joanna Soh Official Youtube 的最佳貼文
- 關於upper body compound exercises 在 Joanna Soh Official Youtube 的精選貼文
upper body compound exercises 在 Trainer Singh Facebook 的最佳貼文
A reactive scapula retraction is the most simple yet most important movement to learn in order to execute most of your upper body workouts. Most of us have confused this with a regular “chest up” which is not a very accurate command or movement during upper body exercises let it be compound, machine or body weight workout.The lack of this movement lead to many issues like shoulder injuries , less activations and lower back strains.
Let me explain and show you how it’s done and executed.
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What is a scapula?
- also known as your shoulder bone, swipe left on the pic to view where it’s place
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- one of the stability component in your kinetic chain.
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What is a kinetic chain?
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- basically your joint and muscle movements t have a chain reaction and relation in your total body movements , just like the gears in your watch when that one circle thingy moves all the circle thingys move due to a chain reaction.
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- it takes the combination of 3 things , your nerves , muscles and joints to produce a single movement , which builds this chain , the movements could be as simple as moving your hand.
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What is a reactive scapula retraction ?
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During most of your upper body exercises like a bench press,last pull downs and so on your scapula works as a stability component in your kinetic chain, the correct execution of this movement allows you to stabilise your entire movement to avoid complications.
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-it’s basically an action of tucking/ pulling in your shoulder blades/ scapula without shrugging your shoulders / moving your shoulders up till your ears.
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- shoulder movements are very delicate, build on the support of soft tissues, any wrong movement or miss loading could cause major injuries .
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Remember not chest up, but a reactive scapula retraction . And I have also made a IGTV video on this please do check it out!
Thank you so much, and do leave your feed back on the comment box below
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upper body compound exercises 在 Megaints Huang Facebook 的最佳解答
你們也會練槓鈴划船嗎 // Bent over barbell rows
Barbell Rows are a full body, compound exercise. They work your upper-back, lower back, hips and arms. They build a stronger, muscular back and bigger biceps. Barbell Rows are one of the most effective assistance exercises you can do to increase your Squat, Bench Press and Deadlift.
To avoid back pain, keep your lower back neutral. Don't let it round or you'll squeeze your spinal discs. Don't hold the bar in the air between reps or your back will tire and round.
upper body compound exercises 在 Joanna Soh Official Youtube 的最佳貼文
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30-Minute Upper Body & Abs Compound Circuit (Sculpt & Tone) | Joanna Soh
I've been struggling to tone up my upper body, as it tends to hold on to lots of stubborn fats. But I've seen great results with this workout. This is a strength endurance workout with COMPOUND exercises targeting the UPPER BODY and ABS. You’ll need a pair of medium weight dumbbells.
Not only will these moves increase your overall strength and endurance, but they’ll create a more symmetrical build, and improve your core strength for everyday functional fitness.
CIRCUIT 1
1) Squat & Press
2) Lunge & Twist
3) V-Tucks
Cardio: Skaters
CIRCUIT 2
1) Push-up + Renegade Row
2) Burpee & Upright Row
3) Reverse Plank Crunch
Cardio: Jumping Jacks
CIRCUIT 3
1) Plank to Lateral Raise
2) Superman Squeeze
3) Plank Up-Down
Cardio: Plank Jacks
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Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
Stay connected and follow me:
Joanna Soh:
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https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
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30-Minute Upper Body & Abs Compound Circuit (Sculpt & Tone) | Joanna Soh
![post-title](https://i.ytimg.com/vi/z-E___da1t4/hqdefault.jpg?sqp=-oaymwEbCKgBEF5IVfKriqkDDggBFQAAiEIYAXABwAEG&rs=AOn4CLC1XOM_Yr5zxOGrghZ6_drX9LrImQ)
upper body compound exercises 在 Joanna Soh Official Youtube 的精選貼文
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
30-Minute Strength & Sculpt Fat Burning Circuit (Burn 300Cals!) | Joanna Soh
This "Strength & Sculpt" class shifts your body into high gear through an intense muscle endurance and strength workout. It is a low-impact workout that uses dumbbells to condition and sculpt the entire body. We’ll start with compound exercises followed by upper body and end with core/ab exercises. It will boost your metabolism, increase lean muscle, burn fat and tone your body!
Duration: 30 minutes
Workout Interval: 3 circuits, 4 exercises each repeated twice.
Estimated Calories Burned: 220 - 350 Cals
Equipments: A pair of medium-weight dumbbells, 3 - 5kgs and a pair of light weight dumbbells, 1 - 2kgs. (You can also improvise by using water bottles, or canned goods in place of the weights!)
Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.
________________
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
30-Minute Strength & Sculpt Fat Burning Circuit (Burn 300Cals!) | Joanna Soh
![post-title](https://i.ytimg.com/vi/TfvZpZ8a5Zg/hqdefault.jpg)