I created this new Fitspiration post because health and fitness is something that I enjoy but my main goal for this is to promote a healthy lifestyle. I found that some of the Fitspiration that I've seen, shames instead of motivates and points out size and appearance instead of health. This post will be none of those negative things just about health and wellness with a geek angle.
As a geek, I've noticed that many of us geeks find our inspiration from some of our favorite characters. Avatar Korra seemed like the perfect inspiration for my first Fitspiration post.
I picked Korra because she's confident, smart, strong, energetic and not to mention her upper body is in tip top shape. As the Avatar, balance is a key component. Whether it's keeping the world in balance or the Avatar themselves. But that is a post for another day, today's all about Korra's amazing upper body.
It's no surprise that she's my inspiration. As soon as I watched the first episode of The Legend of Korra back when it first premiered, I thought what does it take to get arms like Korra? The second thing I realized is that I don't believe it requires doing many of the complicated exercises and time consuming workouts that I've seen out there.
Nothing against those Herculean/Amazonian intensive workouts but I want something simple and easy to do and not too time consuming but most of all still being effective.
I've said this before but I don't belong to a gym, so I do my workouts at home or outside. My workouts vary but I make sure I do at least 20 to 40 minutes of cardio 3 to 4 days a week and I also incorporate strength and flexibility exercises as well.
I've found quite a few workouts online from fitness magazines. And an upper body workout that I like to do fairly often is this one by Women's Health magazine. These five exercises may be easy to do but I love that they give results. As with anything health or fitness related, please consult your doctor before starting any program.
5 Moves for Toned Arms and Shoulders by Amy Roberts
Requires:
- A pair of light and heavy dumbbells (at least 5 and 10 pounds).
- A mat.
- Do each exercise for 12 reps with little to no rest between moves.
- Rest for a minute or so after you’re done with the set, and then repeat the whole circuit over three or four times for a full upper-body workout.
Exercise 1: Bent-Over Dumbbell Rows
Pick up the heavy dumbbells and stand with your feet hip-width apart. Push your hips back (knees slightly bent) and hinge your torso forward, so it's approaching parallel to the floor (A). (Keep your chest "proud" and don't let your lower back hunch forward.) Begin holding the dumbbells end to end, then pull them up by bending your elbows out to the side (B). You want your shoulder blades to pinch together in the back. Control the weights as you bring them back down to the hanging position, but don’t let your chest collapse in.
Exercise 2: Chest-Fly Hand-Off
For this one, you'll need one of your lighter dumbbells. Lie on your back, knees bent, arms raised above your chest, holding the dumbbell in one hand (A). Keep your elbows slightly bent and pointed out toward the sides and open them up out to the sides as if you're hugging a very large tree (B). Raise your arms back up to center and hand the dumbbell off to the other hand. Count each handoff as a rep.
Exercise 3: Shoulder Cycles
Standing with feet hip-width apart, hold a light weight in each hand, close to your sides (A). Raise your arms straight in front of you, so they're parallel to the floor (hands facing in) (B). Open your arms out to the sides so they are nearly—but not quite—at a 180-degree angle (C). Lower your arms down to the start. Do 6 cycles in this manner, then switch directions so you're raising arms out to the side first, then closing them in toward center, then lowering down, for another 6 reps.
Exercise 4: Overhead Tricep Extensions
In both hands, grab a heavy dumbbell and hold it above your head, elbows bent, with your upper arms aligned with your ears (A). Keeping your elbows stationary, extend your forearms straight up so arms are straight above your head (B). Bend your elbows so you’re back in the start position. Too easy? Double up the dumbbells.
Exercise 5: Half-Kneeling Bicep Curls
Kneel down with one knee up and one knee down on the floor. Pick up one of your heavier weights in the hand opposite the "up" knee (A). Starting with your arm straight by your side, curl the dumbbell up through its full range of motion, keeping your elbow "glued" to your side (B). Lower down to the start. Do 12 then switch sides for 12 more.
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