If you are looking for an exercise that targets multiple muscle groups, then the around the worlds exercise is perfect for you. This exercise is a great way to tone and strengthen your entire upper body, including your shoulders, chest, and back. In this article, we will provide you with a comprehensive guide on how to perform the around the worlds exercise, its benefits, and variations to make it more challenging.
What is Around The Worlds Exercise?
Around the worlds exercise is a weightlifting exercise that targets the muscles in the chest, shoulders, and back. This exercise is performed using dumbbells or a barbell, where you lift the weight from the front of your body to the back and then back to the front. This motion resembles the movement of an airplane propeller or a basketball player dribbling the ball around his body.
How to Do Around The Worlds Exercise?
To perform around the worlds exercise, follow these steps:
- Stand with your feet shoulder-width apart and hold a dumbbell or a barbell in front of your body.
- Slowly lift the weight over your head and move it behind your head in a circular motion.
- Bring the weight back to the front of your body and lower it to the starting position.
Repeat this motion for the desired number of repetitions. Remember to keep your core engaged and your back straight throughout the exercise.
Benefits of Around The Worlds Exercise
Around the worlds exercise offers numerous benefits, including:
- Strengthening your shoulders, chest, and back muscles.
- Improving your posture and balance.
- Helping you to burn calories and lose weight.
- Reducing the risk of injuries by strengthening the muscles that support your joints.
Variations of Around The Worlds Exercise
If you find the traditional around the worlds exercise too easy, you can try these variations to make it more challenging:
- Single Arm Around the Worlds: Perform the exercise with one arm at a time while holding a dumbbell.
- Reverse Around the Worlds: Start the exercise from behind your head and move the weight in a circular motion to the front of your body.
- Seated Around the Worlds: Perform the exercise while sitting down, which will increase the difficulty level.
Conclusion
Around the worlds exercise is a great way to strengthen and tone your upper body muscles. It is easy to perform and offers many benefits, including improved posture, balance, and reduced risk of injuries. Try incorporating this exercise into your workout routine and see the results for yourself.