What are the fitness exercises suitable for reducing upper body weight

The fitness exercises suitable for reducing the upper body mainly include open and close jumps, push ups, plank supports, dumbbell side lifts, and high pull ups. These movements can specifically exercise the shoulders, back, arms, and waist, and are more effective when combined with aerobic exercise.

1. Opening and closing jumps

As a systemic aerobic exercise, opening and closing jumps can quickly increase heart rate and activate upper limb muscle groups. When jumping, high five with both arms from the side of the body can drive the deltoid and triceps muscles to continuously exert force. Persisting in 3 sets of 30 seconds each day can help eliminate excess fat on the back of the upper arm. Pay attention to keeping the core tight to avoid lumbar compensation.

2. Push ups

Standard push ups strengthen the pectoralis major and triceps muscles by countering self weight, and have a significant effect on eliminating accessory breasts and butterfly sleeves. Beginners can start with kneeling push ups, keeping their body in a straight line and lowering their chest close to the ground. Practicing 4 times a week, 15 per session, can effectively improve upper limb metabolic rate.

3. Flat Plate Support

Static flat plate support mainly targets the core muscle group, but requires extremely high shoulder stability. Under the elbow support posture, the scapula needs to be kept downward, which can synchronously exercise the lower part of the trapezius muscle and the serratus anterior muscle, and improve the round shoulder posture. Suggest keeping each group for 30 seconds, repeating 3 sets with a 20 second interval, and being careful to avoid waist collapse.

4. Dumbbell side lift

Using a lightweight dumbbell for side lift can accurately stimulate the middle bundle of the deltoid muscle and improve shoulder slippage. The key to the action is to slightly bend the elbow, slowly raise both arms to shoulder height, and control the speed when falling. 12-15 pieces three times a week, combined with protein supplementation, can shape a tight shoulder line.

5. High position pull-down

With the help of elastic bands or instruments, high position pull-down is mainly used to exercise the latissimus dorsi and rhombus muscles, relieving the accumulation of fat in the back caused by long-term desk sitting. When pulling down, tighten the scapula inward and feel the force on the back. It is recommended to choose a weight of 15RM and complete 4 sets 12 times per group, taking care to avoid neck protrusion. When conducting upper body fat reduction training, it is necessary to ensure a frequency of 4-5 exercises per week, each consisting of 20 minutes of aerobic exercise and 30 minutes of targeted shaping. Increase the intake of high-quality protein in diet, such as chicken breast and fish meat, and control refined carbohydrates. Timely replenish water and relax the fascia after training to avoid muscle stiffness. For those with high body fat percentage, it is recommended to first reduce basal fat through whole-body exercises such as swimming and skipping rope, and then combine with local shaping to achieve more significant results. If there are issues with the shoulders, neck, or lumbar spine, the range of motion should be adjusted under the guidance of a professional coach.