00:00 The healthy upper body is good for the heart and improves the posture of a person.
00:08 So today, Fit Me Fit Friday, someone will teach us the upper body band exercise.
00:14 And with us today is Coach Sheryl. Good morning! Welcome!
00:20 Good morning! Good morning, Aisha and Shine!
00:22 Aside from what I mentioned earlier, what are the benefits of having a healthy upper body?
00:30 Actually, one of the benefits of using a resistance band exercise is
00:36 it's not just for the upper body, it can also be used for the whole body.
00:41 But our focus today is the upper body and our focus is back and shoulder.
00:47 Back and shoulder, let's start with that.
00:49 What are the exercises that you will teach us?
00:52 The first back and shoulder exercise that I will teach is lat pulldown.
00:57 Lat pulldown, so you can do it on your bed, even if you don't have a towel or a pillow.
01:04 Yeah, actually you can do it too but you need to have at least a stretchable band.
01:09 So the first one is lat pulldown.
01:11 On the position, we have to stretch this and it's aligned on both shoulders.
01:17 Then after that, squeeze a bit and then position it down.
01:22 Oh, there's a tension.
01:26 Thank you.
01:27 The target is our upper back.
01:33 Also for the good posture and instability of the spine.
01:36 How long is this?
01:37 At least 12 to 15 repetitions and 3 sets.
01:40 So let's do at least, okay, let's start.
01:43 So 1, 2, 3, 4, 5.
01:55 So supposedly we have at least 12.
01:59 And then next one is the front raise.
02:02 The target muscles is the front shoulder as well as the back, the spinal.
02:11 Squeeze in a lunge position and place your front feet.
02:14 Right or left?
02:15 Yeah, left and right both.
02:18 Alternate.
02:19 And then, okay, and position it in front, up.
02:23 Squeeze up and then down.
02:25 There's a tension.
02:26 I've been doing this since I was a kid.
02:29 Also for 12 to 15 counts.
02:32 And alternate.
02:33 So left and then the other side.
02:37 Okay, then up.
02:38 How high?
02:39 Shoulder level, front.
02:41 So straighten your shoulder.
02:44 Yeah, yeah.
02:45 Okay, then of course, the core.
02:48 Actually, I can feel it already.
02:51 I feel like I'm losing 18 pounds.
02:54 Okay, and then the next one is back fly.
02:59 Back fly, okay.
03:01 For the back fly, the target muscles is the side shoulder and then this one, the upper
03:07 back, the trapezius, which is the triangular.
03:12 This one, the middle of the back neck.
03:15 I feel like I want to massage my friend.
03:17 Your hands are different.
03:18 And also the right and left shoulder.
03:20 Okay, let's try.
03:22 Okay, hold on.
03:23 So place again your feet.
03:25 Alternate again your foot.
03:27 Left and right and then up right down.
03:30 Okay.
03:31 There, you need to be able to do the triangle.
03:34 A bit.
03:35 It's like we're holding a dumbbell.
03:37 Yeah, not as large like this one.
03:39 Then contend it.
03:40 Up.
03:41 Just up and then up.
03:43 Okay.
03:44 Yeah.
03:45 How many counts is this?
03:46 12 to 15 again.
03:47 So alternate then.
03:48 Right and left.
03:49 We can do a lot.
03:50 Yeah, yeah.
03:51 We really need to be able to stretch our arms.
03:54 Yes, of course.
03:55 Okay, so aside from these three, do we have any special exercises that we usually do with
04:01 this band?
04:02 Actually, we can do this also for legs exercise.
04:05 For legs, maybe you can give at least three exercises for legs.
04:09 Hold on.
04:10 So for the legs exercise, okay, hold on.
04:13 Okay, okay.
04:14 Place your foot in here.
04:16 What if I don't have this band?
04:18 It's really hard.
04:19 I need to order.
04:20 Yeah, you have to buy the band as well.
04:22 So we can do the squat position like this and then one.
04:26 Okay, squat.
04:27 There, RSP.
04:28 Okay, then two.
04:29 Two.
04:30 Okay.
04:31 And then three.
04:32 Three.
04:33 Also for 12 to 15 reps.
04:34 12 to 15.
04:35 Yeah.
04:36 And then the last two steps that we can do for the legs.
04:38 We can do the lunges as well.
04:40 Lunges.
04:41 Then left and right lunges just like this.
04:44 So like that.
04:45 Okay.
04:46 And then one.
04:47 And then your body is straight.
04:48 Yup.
04:49 So where can you buy these bands?
04:51 Actually, we can order from sports online.
04:54 Sports, okay.
04:55 There's also Shopee or Lazada I think because we can order these.
04:58 And then the sports centers.
04:59 Yeah, they also have those.
05:01 And the last one.
05:02 Legs or we can do the.
05:04 Legs.
05:05 Okay, what can we do for the upper part?
05:07 For the upper part, again, we can do the, hold on, this is the upright row.
05:11 Upright row, okay.
05:12 Okay, place your hand here.
05:15 Okay.
05:16 And then from this position, you can go up.
05:18 Okay.
05:19 Okay.
05:20 This is also for the upper back and our shoulder.
05:23 There.
05:24 12 to 15.
05:25 Yeah.
05:26 At least we have 6 routines already that can benefit not only your upper back and shoulders
05:33 but the whole body.
05:34 The whole body.
05:35 There.
05:36 So for those who want to learn other exercises, coach, share with us where can they go and
05:41 where can they RSVP.
05:42 You can check out our FB page, PS Body Curve Fitness Buff.
05:46 Fitness Ball.
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