상체살 빨리 빼고 싶다면, 지루한 러닝머신 30분 말고 이 ‘상체유산소’ 운동 11분!
If you have more body fat in your upper body compared to your lower body Why do you only use the treadmill or indoor bike that uses your legs? Starting today, instead of going on the treadmill for 30 minutes Just follow today’s 11-minute upper-body cardio workout! Within a shorter amount of time, it’s more effective and quicker! Your arm fat, back fat, side fat, and more! This routine helps to burn fat all over your upper body! Hello! This is Jiny from Jiny Diet V^_^V Hello~! When you go to the gym, what’s your typical workout routine? I’m sure it depends on the individual but you might start on the treadmill, do weights and end with a stretch! Or! You might do weights, run on the treadmill and then end with a stretch! It’s typically in this type of format Since men are more concerned with bulking up their upper body Men typically do weights on their upper body Whereas women typically look for lower body exercises Even when doing weights, since they’re not too used to upper body workouts Most of the workouts are comprised of lower body weights and the treadmill Does this apply to you? Do you want to lose upper body fat but you end up always doing lower body exercises? If you think you’ve only been running on the treadmill! Please follow today’s routine 🙂 I focused a lot on the cardio aspect of today’s workout The movements are broader in range and faster as well It might be more difficult to do the exercise accurately when there’s more movement To minimize this, in between the routines there are paused motions Which will help you to find your muscles and awaken them accordingly I hope you can focus on those points and do the exercise thoroughly! Now, let’s go do the workout! Let’s go! We will now begin the workout Today’s routine consists of static and dynamic mixed movements Today’s routine is comprised of 4 rounds Movements are mixed in length from 20 seconds to 60 seconds Round 1: We will awaken our armpits, shoulders and surrounding arms From a tabletop position, we will start with stretching our wrists Press the back of your right hand against the floor as you bring your butt back Come back to the original position and this time place the back of your left hand Revert to the original position and this time, press the palm of your right hand as you move back Back to the original position as you repeat on your opposite hand Revert back to the tabletop position Keep your arms and legs in a straight line as you hold this tabletop position Breathe in as you bring your shoulder blades together Breathe out as you bring your shoulders apart As you lower your shoulders, think as if your shoulder blades are meeting each other When you bring your shoulders up, think as if you’re separating your shoulder blades apart This time, point your toes on the floor Lift your knees as you lift your shoulder blades Your knees should only be about a fist length away from the floor It will be hard to keep your shoulder blades raised Please focus as you continue to raise them up If you can, try to engage your core as well Keep your knees lifted as you breathe in with your shoulders lowering Exhale as you raise them back up This movement is hard but it will help to awaken the surrounding muscles It’s a great workout to burn the fat around your armpits If your wrists begin to hurt, spread out your fingers and press against your entire hand Round 2: We will burn the fat from your back, arms and sides This time, place your hands next to your face Raise your upper body and wait Don’t just simply raise your body, but engage your back as you press your shoulder blades together and lower your shoulders Once you find your shoulders, spread out your chest And remember to engage your core as well Now, inhale as you go back down Exhale as you bring your upper body back up Repeat the inhale as you go back down slowly Exhale as you quickly come back up Remember to engage your core as you come up Unlike other swan moves, this move carries a reactionary rhythm as you go up As you go back down on the mat, place your hands closer to your face Exhale as you go up You’ll feel the muscles in the back of your armpits As we focus on the right back Raise your left arm as shown above Inhale as you bring your hand down and exhale as you bring it up Instead of the moving left hand, your right hand is more important at this time Raise your left hand up as you exhale Remember to keep your right shoulder grounded as well Revert to the original position then exhale as you bring your body back up Continue to keep the back of your armpits tight Slowly add strength to the back of the left armpit And raise your right hand this time Inhale as you bring your hand down and exhale as you bring it back up Exhale as you raise your hand up Remember to keep your left shoulder grounded as you exhale If your body begins to tilt as you raise your right hand Remember to engage your core as well Round 3: We will burn the fat around the back of your armpits and arms Keep your hands a shoulder width apart Keep your knees and toes pointed on the floor From a side view, your hands should be slightly in front of your shoulders From this position, do a semi-push up as you go down and up As you inhale, try to bring your shoulder blades together As you exhale, engage your core as you come back up If push-ups are difficult for you, it’s okay if you can only go down a little! Just keep trying! You can do this! This time, get into a full plank position From here, we will be doing an easier version of a full push up Exhale as you go down as much as you can in a full push-up position Exhale again as you raise your body back from a wave Come back into a plank As you go down, try to resist as much as you can Try to feel the sensation in the back of your armpits as you come back up We have the last fourth round left!
View this post on Instagram
You can do this! Round 4: We will try to target the other back muscles within 3 levels We will stay in each level for 20 seconds Fold your knees as you hold your ankles with your hands Raise your body just a bit as you wait for Level 1 is not about raising yourself higher but more to keep your stomach flat Level 2: Raise yourself slightly higher Try to bring your hands and feet slightly higher Level 3: Bring your arms and feet as high up as you can If you experience any discomfort or pain, it’s okay to lower yourself This is the last move Bring your feet and hands double your shoulder width apart Bring your hands and feet slightly above the floor as you keep your stomach flat Level 2: Raise your hands and feet slightly higher Keep your arms and feet as straight as possible Level 3: Raise your hands and feet as high as possible You’ve done well 🙂 * CLAP CLAP CLAP CLAP * You’ve done well! How was it? Can you feel the fat burning in your upper body?? If you typically did 30 minutes of running or walking Try doing one day of today’s upper body cardio workout And you can walk or run the next day if you want to quickly get ready for spring to wear nice fitted clothes Whenever your upper body weight day might be It’ll be great if you add today’s routine as the final workout on the days you do your upper body weight workout 🙂 Thank you for following today’s routine! I’ll see you again! Bye for now~!
