Upper Body Muscle Workout for Computer Users

In only a few weeks, your upper body can look and feel much better while keying away on your computer with just a little help. So take five and warm up for a few minutes to begin:

Using no weights, warm up by pulling one arm over to the other side of your body, first reaching upwards towards the ceiling, then reaching downwards to your toes, and then reaching backwards…all around. Switch arms and repeat the motions with the other side of your body.

Time!

Next grab some hand weights that range from 1- to more then 8-pounds or more, depending upon your fitness level, health and experience. These can be from a store or homemade weights like soup cans or a bottle filled with sand or water, etc.

Weights in hand, repeat each the following 10-12 times for about 10 minutes of workout time. Note for beginners, adjust amounts and times accordingly, working up to your potential skill sets. And for advanced exercises, also adjust accordingly, increasing repetitions, weights and workout times.

Upper Arm and Shoulder Lifts

Begin by standing with your weights in your hands, palms facing behind you, and your feet apart, shoulder width. Lift your arms so that they are straight up to the ceiling, over your head. Hold them to the count of three, and then slowly and smoothly lower them, pushing out forward as well as downward while you’re at it. Do not lock or sharply bend your elbows. Halt your arms when you reach shoulder-level. Then go back to your original starting position. Repeat 11 times for one set. Then do two more sets. For beginners, adjust repetitions and sets accordingly, building up to your optimum training level. For those more advanced, also adjust increasing weights, repetitions and sets as needed.

Keyboard Arm Curls

Give those computer arms a workout by first of all, sitting straight in your chair with your back supported. Grab those hand weights and hold them so that your palms face up (or outwards). Hang your arms down at your sides. Breathe deep, then slowly and smoothly curl your arms up towards your shoulders. Hold, counting to three, then slowly and gently uncurl. Count to three again. Note while doing these that you want to keep the rest of your body and back straight. OK, repeat the curls 11 more times for one set. Then repeat two more sets. Again, adjust for exercise levels like above.

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