Today we are going to talk about HIIT workout for upper body. If you want to develop your upper body and strengthen your muscles while burning fat, but you want to avoid marathon gym sessions, the ‘High-Intensity Interval Training (HIIT)’ is the ideal workout for you. We present a routine of 5 simple HIIT exercises and you can carry them out in your home and effective you will note its effects if you have enough patience to get it.
WHAT IS HIIT TRAINING?
The HIIT training (High-Intensity Interval Training ) is the training that is characterized by interleave intervals in which we exercise at a very high-intensity interval in which we perform the exercise to medium-low intensity. In this way, we will reach for a short time to reach high pulsation (at most 180 beats per minute).
Thanks to this type of training we achieve two objectives. The first is to improve our cardiovascular capacity, which will provide us with greater resistance when doing any type of exercise, as well as preventing the onset of cardiovascular and cardiac diseases. The second is to increase our metabolism so that we will eliminate more fat, even for an hour after finishing exercising, therefore it is a type of training quite effective to lose weight and improve muscle tone.
Keep in mind that it is essential to perform certain medical tests before starting a HIIT workout for upper body. People who can not make great efforts or have a cardiovascular problem should not do this type of training, since the heart reaches high pulsations, which in short periods are beneficial for those with a healthy heart, but can be harmful to those who already have a cardiovascular pathology. Therefore, it is very important to go to a professional to perform a stress test and analyze the state of the heart and blood pressure, among other aspects.
If the tests are passed, you can begin to perform the HIIT workout for upper body. If it has not been done previously, you have to start little by little and it is not necessary to go to a gym for it, it can be done at home. It is recommended to do the training routine at most 3-4 days a week. It is a set of exercises that you will have to do one after the other, resting a minute and a half (90 seconds) when you have made a complete turn and you have done them all. After the rest, do two more laps of the circuit, with another minute and a half more rest between them.
6 BEST HIIT WORKOUT FOR UPPER BODY
if you want to strengthen your muscles while burning fat without any reason push-ups is the best HIIT workout for upper body. It’s a classic, but that does not mean you have to put it aside. Complete 20 repetitions and make sure you do it correctly or you could hurt your back: inhale when lowering, exhale when climbing and keep your back straight.
It is the ideal exercise to work the muscles of the back. Do not detract from it: it will save you many injuries in the future. You know, it consists of lying on your stomach with arms and legs outstretched and lifting them together towards the ceiling. Go back up to the start position and Make 3 sets of 10-15 repetitions.
The lateral table on the elbow will help us strengthen the upper part of the body, specifically the sides of the trunk. It is about maintaining the position of the image for a certain time: 45 seconds on each side. Make 3 sets of 10-15 repetitions.
TRICEPS BENCH DIPS
the triceps bench dips are best HIIT workout for upper body. This exercise allows us to work the arms using our own weight. Put yourself in the position that you see in the image and go down, bending the elbows, until rubbing the ass with the ground. Go back up to the start position and repeat 3 sets of 10-15 repetitions.
The dumbbell rowing is another HIIT workout for upper body. It can be done with a bar or dumbbell, as usual in a house. With the knees slightly bent, the trunk inclined towards the ground and the back straight; bring the dumbbells back and return them to the starting position. repeat 3 sets of 10-15 repetitions.
To perform this exercise called Jumping Jacks. Stand with your legs straight, your feet glued to each other and your arms and hands relaxed at your sides. To start the movement, jump open your legs, separating the feet more than the width of your hips, and raise your arms stretched by the sides, so that your hands practically touch over your head. Repeat this exercise 10 times in a row and go to the next exercise without stopping, remember that rest is done at the end of the entire round of these exercises.
5 BENEFITS OF HIIT(HIGH INTENSITY INTERVAL TRAINING)
1. BURN LOTS OF CALORIES IN A SHORT TIME
you can burn calories quickly by using HIIT training. One study compared calories burned for 30 minutes through HIIT, running, weight training and cycling. The result showed that HIIT(High-Intensity Interval Training ) burned 30% more calories than the other typical forms of exercise.
Although the research detected each training session was 30 minutes long, it is common for HIIT training to be shorter than the most viewed sessions of exercises. The reason is that HIIT training (High-Intensity Interval Training ) can help you burn more calories than the traditional way in a short period of time.
2. IT HELPS MORE TO THE LOSS OF FAT
Studies have shown that HIIT training helps to lose fat. For example, one review analyses 13 experiments in 424 overweight adults; and interestingly, it was found that HIIT (High-Intensity Interval Training) reduced body fat and waist circumference. In addition, the study found that people who perform this training class three times a week for 20 minutes lost 2 kilograms of body fat in 12 weeks, and without making changes in the diet.
Another important aspect of this study is that it also reduced by 17% the fat that surrounds the essential organs of the body, which promotes diseases.
3. HELP TO GAIN MUSCLE MASS
Science indicates the HIIT could help increase muscle mass in certain people. However, muscle gain focuses mainly on the muscles that most people use most in this type of training, such as the chest and legs.
It is important to consider that the increase in muscle mass occurs more likely in people who were less active in the beginning.On this aspect, studies indicate that active people have not exposed greater muscle mass after having used HIIT programs. Therefore, despite the fact that HIIT training could support muscle growth a bit, weight training continues to be the best alternative to increase muscle mass.
4. REDUCES HEART RATE AND BLOOD PRESSURE
It has been shown that doing HIIT (High-Intensity Interval Training) can reduce heart rate and blood pressure in overweight people, who often have high blood pressure.
One study found that after eight weeks of HIIT (High-Intensity Interval Training) on a stationary bike, blood pressure decreased as much as with traditional resistance training, with the difference that the time spent exercising was less despite the same benefit.
Even some researchers have found that training HIIT can lower blood pressure more than the moderate intensity exercise that is commonly recommended. In addition, high-intensity exercise does not usually change blood pressure in people with normal weight and blood pressure.
5. MAINTAINS BLOOD SUGAR LEVEL
According to science, blood sugar can be reduced by HIIT training programs that last less than 12 weeks. It has also been pointed out that it can improve insulin resistance more than with common exercise.
Based on this information, it is possible that high-intensity exercise is particularly beneficial for people at risk of type II diabetes. In fact, some tests in people with type II diabetes have demonstrated the effectiveness of this type of training to improve the blood sugar level. Even in healthy people, it may be able to improve insulin resistance more than the traditional routine.