upper body strength

[DancinDrea19]

So I really hope there's not a thread around there somewhere already about this, but I was just looking for advice/tips on how to gain more upper body strength. My pro & I were recently talking about how my arms are often weak, which isn't allowing for a strong enough connection in some dances. I'm naturally pretty thin( 5'5 and 101 lbs) & I don't want to bulk up that much..just gain some arm muscle to help solve this problem haha! thanks in advance!

 

[DancinDrea19]

ohh & private message me if you want!

 

[etp777]

Myabe this is a stupid idea, but what about practicing by yourself with lightest wrist weights you can findd? Never seen anyone suggest that, but seems it would certainly help for part of this particular issue. Course, do it at end of practice as you're NOT going to last long doing this at first. at all.

 

[DancinDrea19]

Myabe this is a stupid idea, but what about practicing by yourself with lightest wrist weights you can findd? Never seen anyone suggest that, but seems it would certainly help for part of this particular issue. Course, do it at end of practice as you're NOT going to last long doing this at first. at all.

That's not a bad idea actually...I would do some type of hardcore weightlifting but really can't lift any weights heavier than 10 lbs..

 

[etp777]

hehe. I do a lot of own body weight stuff. Pushups, crunches, pullups, jumping jacks. Have definitely helped my strength and fitness.

Run the idea by your pro first of course. He knows what he's doing a LOT more than I do. But seems like it could help

 

[DancinDrea19]

hehe. I do a lot of own body weight stuff. Pushups, crunches, pullups, jumping jacks. Have definitely helped my strength and fitness.

Run the idea by your pro first of course. He knows what he's doing a LOT more than I do. But seems like it could help

yahh see I do workout but I do cycling & elliptical training, which are both mainly for the legs...which I really don't need more muscle there hah

 

[etp777]

Yeah, other than my foot strenthening drills, I've mostly cut lower body workouts out of my exercise. Except of course for hours of dance eveyr week and walking at least 2 miles every day (truck to train, trian to office, office to studio, etc)

 

[dlgodud]

Push-ups!! If you cannot do it on the floor, you can start doing it against the wall. That's what Bob(the trainer from biggest loser) told. Until you have enough strenth to do on the floor.

 

[liz]

I have always had to work on this myself. You can try holding a pole or broom while in proper hold and do so for about a minute and the rest.... this will help you begin to hold your own weight... learning were the strength need to come from is very important. I have hurt my shoulder several times by not using the right muscles and letting him pull my arm to hard... light 3-5 pounds won't bulk your up.

 

[Chiron]

For general upper body conditioning be like the military guys: Push ups, pull ups (those are my two favorite upper body exercises). You may just want to do push ups if you can't do pull ups. Swimming is also great for your upper body (especially your back).

Another thing I've found useful is holding light weights, getting into position, and then dancing (good for latin and standard).

As for push ups if you can't do full ones here is a progression in difficulty (Easiest first):
1.) Pushups against wall
2.) Pushups on an elevated surface (stair, phone book) with your knees down
3.) 2, but on your toes
4.) Push ups with your knees down (once you can do 20, switch to full push ups)
5.) Full push ups

Also, if you want to concentrate on your triceps, keep your elbows close to your sides while you do push ups

 

[Joe]

You can do some dumbbell curls too. Also do some upright rows and whatnot, because you'll need to strengthen up your deltoids.

 

[jennyisdancing]

That's not a bad idea actually...I would do some type of hardcore weightlifting but really can't lift any weights heavier than 10 lbs..

Don't worry about it, I hardly ever see women at the gym lifting more than 10 lb (per arm), including me. That's still plenty to strengthen your muscles. If you do cycling and elliptical, does that mean you belong to a gym? If so, ask an employee or trainer to show you which machines/exercises will help strengthen your upper body. Definitely include the shoulders and back, not just arms, since they all work together.

 

[Wyndstorm Huntress]

yahh see I do workout but I do cycling & elliptical training, which are both mainly for the legs...which I really don't need more muscle there hah

One of my personal trainers loved to torture me with this - while cycling on a stationary bike, hold a medicine ball (5 to 8 pounds or so) in different positions. With arms straight, hold the ball in front of your chest, above your head, over to the left (while keeping your chest facing forward), and over to the right side. Hold the ball in each position for a minute, then switch to the next position. Rest for 30 seconds after the ball has been in all four locations. Repeat. Adjust weight and time as needed. For added bonus, hold your upper body using the same principles that maintain good frame (ex: don't let your shoulders bunch up around your ears, etc.).

 

[samina]

Push-ups!! If you cannot do it on the floor, you can start doing it against the wall. That's what Bob(the trainer from biggest loser) told. Until you have enough strenth to do on the floor.

was gonna say the same thing. nothing else really needed, IMO, as there are so many ways to do them. vinyasa yoga is good as well. lifting body weight is effective and... a highly transportable practice.

 

[hereKittyKitty]

Push-ups!! If you cannot do it on the floor, you can start doing it against the wall. That's what Bob(the trainer from biggest loser) told. Until you have enough strenth to do on the floor.

This is where I started in junior high. My PE coach told me to do push ups against the wall and within 2 weeks I was ready for my phys ed exam. Its an excellent place to start.