3 Effective Resistance Training Exercises To Develop Your Upper Body

Resistance training refers to a group of exercises that train your body against an opposing force. This force can be applied through free weights such as dumbbells and barbells, one's own body weight, elastic bands, exercise machines or physical objects such as bricks and water bottles. Resistance training exercises gradually train the musculoskeletal system to make it bigger and stronger. Moreover, they help strengthen the muscles and increase bone mass. Another benefit of performing resistance training exercises is that they help prevent against the risks of numerous diseases such as coronary artery disease, atherosclerosis, heart attack, high blood pressure, type-2 diabetes, high cholesterol levels, osteoporosis, osteoarthritis and cancer.

There are numerous resistance training exercises that can help you achieve your dream "X" shape body. The first popular exercise of this list is known as the "Ball Crunches". This magnificent exercise develops and strengthens your upper body especially abdominal muscles. In order to perform this exercise, lie on your back on a med ball and start rolling up, contracting your abs. Make sure that your hips level with the ball. Next step is to return to starting position and then repeat the same process.

The second exercise is known as the "Twisting Crunches". This particular exercise tones your abdominal muscles and increases the strength of upper body. In order to start this exercise, lie on your back on a mat and position your knees at a 90 degree angle. Make sure that you keep your hands by your side for support. Next step is to lift your torso in a diagonal direction. Maintain this position for a few seconds and then return to your starting position without releasing the tension on your abs. When performing this exercise, make sure that your spine and your head are perfectly aligned.

Another effective resistance training exercise is "Dumbbell Curls". It trains your triceps, pectoral muscles especially pectoralis major, trapezius muscles (shoulders), and arms. Grab two dumbbells of medium weight and lie on a med ball. Make sure that you keep your head and back straight with your palms facing forward. Now, raise the dumbbells to your shoulder and lower the weights back in their starting position to complete one repetition. Make sure that you perform 2-3 sets of 10 reps each.

If you are a novice exerciser and are not sure about how to perform resistance training exercises, then it makes a good idea to hire the services of a professional gym trainer in your area. Not only will he or she guide you on how to perform various exercises with a right technique and perfect angle, but he will also suggest you a right combination of resistance training exercises keeping in view your age, body weight, fitness level and training goals.

If you want to add lean mass to your body, then make sure that you consume protein-rich diets on a regular basis. Protein contains amino acids that help support muscle growth and increase lean muscle mass. The rich dietary sources of protein include nuts, whole grains, lean meats, vegetables, cereals, fruits, wheat germ and porridge.

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