Increase Height Upper Body
December 27, 2008 
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Reduce Your Weight With Circuit Training
Circuit training combines strength training and high-intensity aerobics, with rapid movement between each exercise. It takes approximately 15 minutes to complete one circuit and a workout normally consists of three circuits. This routine will help people interested in quick weight loss to burn a lot of calories.
This workout regimen will help you to increase muscle mass and metabolic rate and decrease body fat. Within an hour it is easy to utilize more than six hundred calories.
We suggest that you perform this routine three times a week and have one day a week for strictly aerobic workout and another day for strictly resistance training.
You can design different circuits to suit you, this circuit consists of five separate exercises. The only equipment you need is a set of dumbbells and a six inch (15 cm) step. You can alter the weight of the dumbbells you use to match you fitness and strength level. For beginners, ten pound (5 kg) dumbbells should be adequate.
To begin, warm up with 10 minutes of aerobic exercise by rapidly doing step ups in five sets of forty.
Arm curls are our first resistance exercise. Hold both dumbbells at your sides, without bending your back, bend your arm at the elbow and lift the dumbbells to shoulder height, lift both dumbbells simultaneoulsy. Lower both arms to your side and repeat. Slowly complete twelve repetitions.
Repeat the forty step ups for two more minutes
For the lower body do dumbbell lunges. Holding the dumbbells at your side, step forward and bend your knee until on thigh is parallel with the ground, keep your other leg back with the knee slightly bent and the weight on your toes. Return to the starting position and repeat with the other leg. Perform 10 lunges with each leg in a time period not to exceed ninety seconds. Lunges utilize a large amount of calories because they use the largest muscles in your body, this is great for rapid weight loss dieters.
Now, repeat the forty step ups using your elevated pad to keep your heart rate elevated
Next do overhead dumbbell presses, you can do this exercise while either seated or standing, hold both dumbbells at shoulder height with your palms facing up, and lift the dumbbells above your head until the elbows are fully extended. Lift the dumbells above your head using a full arm extension. Make sure you don't completely lock your elbows. Return the weight to shoulder height and repeat immediately. You should complete 12 presses in about ninety seconds, if you can do more than this increase the weight.
Now repeat the step ups using your elevated pad for two more minutes.
Now we are ready for lower body squats, with both arms at your sides and with a dumbbell in each hand begin to bend at the knees while keeping your back straight. While bending your needs move your buttocks backwards. Ensure that you keep your back straight. Bend your knees until your thighs become parallel to the ground. Perform 20 squats in approximately 120 seconds.
Repeat the circuit two more times and then do ten minutes of cool down stretches. The stretching at the end helps to release the lactic acid that has built up in your muscles and will prevent muscle soreness.
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Cross Fitness Upper Body Exercises : How to Do a Negative Pull Up Exercise
Upper Body Exercises
Most upper body exercises have as their goal to build strength. In order to maximize the beneficial effect of the routine, you'll want to mix in some good cardiovascular workouts - spinning, jogging, etc - and alternate the activities with lower body work.
Before starting any routine, be sure to spend at least 10 minutes warming up, including good stretching exercises. Warm, loose muscles are much less likely to tear themselves or attached tendons. Also, you'll want to get the circulatory system activated and muscle temperature increased for good blood flow.
How much weight to use, how many reps to perform and other variables are determined by your overall goals. Do you want to build muscle mass or just tone? For more mass, use more weight. For better tone, use less weight and do more reps. Do you want to increase flexibility and overall fitness or prepare for specific events?
In any case, these traditional exercises will help you get started down that road. Some can be performed without equipment; others require only a very simple set of free weights or resistance equipment. Resistance equipment includes rubber straps with handles, springs and others that work primarily by offering resistance to tension. Weights work primarily by providing compression and/or tension due to gravity.
Warning: Never exercise 'through the pain'. Mild discomfort - especially after a prolonged period of inactivity - is normal. But intense pain is a sign of trouble. Consult your physician.
Push-Ups
Even with all the contemporary sports science around, traditional push-ups remain an excellent upper body exercise. Start on your stomach, back straight, feet together, hands under the shoulders. Press against the floor, keeping your back and legs straight, then lower yourself back to the floor. For a little extra effort push-up, slow the action down and both raise and lower more slowly.
Try to do 20, and then build up to 40, then to 80 push-ups.
More Chest Work
Start with 10 lb (4.5 kg) hand-held dumbbells. Flat on your back on a comfortable surface, such as a carpet or mat, hold the weights in each hand, palms up, arms extended perpendicular from the body. Lift slowly and bring the hands together.
To vary the action, and get the biceps a good workout, too, try bending at the elbow when the arms are raised about 20 degrees, then straighten and continue.
Lats
Stand up straight, arms at your side, grasping the dumbbells. Maintain good balance and breathe normally. At the maximum point of inhalation, thrust the arms away from the body, palms inward. Exhale as you raise your arms to shoulder height, then lower your hands slowly back to the starting position.
To vary the exercise, and get the biceps and triceps involved, rotate the weights and curl your arms up at the top of the swing. Straighten the arm, and then lower as described above.
Do 10 reps.
(Note: The 'lats' or latissiumus dorsi' are the large, side muscles that make men triangle-shaped.)
Biceps and Triceps
Move the weights in front of the body, with your arms hanging above the front of your thighs. Without swinging or pushing off the thighs, lift the weights toward your chest. Alternate using one arm, then the other.
Do 10 reps for each arm. If you experience lower back pain during the exercise, stop immediately. Put off the exercise until another day, or see your physician.
Exercises for the lats or biceps can be done with free weights or using a long, elastic resistance strap. Hook one end with the foot and grab the other with your hand. Proceed as described above.
Pull-ups/Chin-ups
If you have access to a sturdy bar, either in the gym or at a playground, or at home in a doorway, you can perform chin-ups and pull-ups. Chins ups are done with the fingers toward you; pull-ups with the fingers facing away, while your hands grasp the bar above your head.
This low-tech exercise remains one of the best ways to build biceps, triceps, lats and pectorals all at once.
No matter what routine you choose, don't overdo it. Build up your strength gradually. One of the most common reasons people don't continue workouts is pain produced from incorrect technique or excessive effort exerted too early in the process.
About the Author
Dr. John Spencer Ellis
Each week, over one million people enjoy a fitness and wellness program created by John Spencer Ellis. His programs are implemented in the top resorts, spas and health clubs. John is the CEO of NESTA (National Exercise & Sports Trainers Association), the Spencer Institute for Life Coaching, and the Get America Fit Foundation.
He created Adventure Boot Camp, the largest fitness boot camp system in the world. His TriActive America signature series of outdoor exercise equipment is used worldwide. John has been featured on ABC, NBC, CBS, PBS, FOX, FOX Sports, FOX Reality, SPIKE and ESPN. He is the fitness and lifestyle expert on Bravo's The Real Housewives of Orange County and Daybreak OC (KDOC news). John is the producer of the documentary The Compass (Jan. 2009).
