BODY by Kat Beginners Upper Body Workout If you are a beginner, or it has been a long 3. Dumbbell Side Rows: Grasp a dumbbell time since you’ve worked out, you are prob- in each hand and row them to your chest, ably wondering where you should start. squeezing your shoulder blades together at Here are some upper body moves to help the top of the movement. get you started. 1. Push-Ups (Modified): Start on your hands and knees and walk your hands forward until your back is flat and the hands are wider than the shoulders. Bend your elbows and lower into a push-up going as low as you can.
4. Crunches: Lie down on your back and plant your feet on the floor hip width apart. Bend your knees and place your hands across your chest. Contract your abs and inhale. Exhale and lift your upper body making sure to keep your head and neck relaxed.
2. Tricep Dips: Sit on the edge of a chair, weight bench, or step. Grip the edge next to your hips. Your fingers should be pointed at your feet, your legs extended, and your feet about hip-width apart. With your heels touching the ground, look straight ahead with your chin up. Press into your palms to lift your body and slide forward just enough that your back clears the edge of the chair. Lower 5. Bicep Curls: Begin standing tall with yourself until your elbows are bent between your feet about hip-width apart. Hold one 45 and 90 degrees, then push yourself back dumbbell in each hand. Keep your upper up slowly until your arms are straight. Repeat. arms stable and shoulders relaxed. Bend your elbows and lift the weights so that the dumbbells come towards your shoulders. Your elbow should stay tucked in close to your ribs. Be sure to exhale while lifting. In the beginning try 10 reps on each move, 3 times each. When that seems easier, increase to 12 reps.
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November Recipe Peanut Butter Oatmeal Bars • Old fashioned rolled oats (no steel cut or instant oats) • All-natural peanut butter • Honey • Cinnamon • Dark Chocolate (only 1 ounce) Combine all ingredients in a mixing bowl. Transfer to a cookie sheet and cut into bars.
ENID MONTHLY | NOVEMBER 2021 | 25
