20 Min. Oberkörper Workout mit Theraband | Zuhause starken Oberkörper aufbauen, ohne Springen!

Hi and welcome to a new video of mine. Friends, how long has it been since I had this background scene, my workout corner, but I have to say, I think it's really cool again. What do you think? Write it in the comments. But actually it shouldn't be about that at all. Today I have a new upper body workout for you again. 20-minute upper body workout for at home with the fitness band. I'm so, so happy. Everyone who follows me diligently knows that I have released my own fitness bands with my brand Confitly. This beautiful 3-piece set here with the bands, matching my fitness mat. And that's why I'm so happy today, because fitness bands are just such a great, affordable, versatile home equipment, where you can simply bring the training from home to a new level. Of course, exercises with your own body weight, without equipment, are great. Only sometimes, especially when it comes to building muscle, you just put on a fast band and just need a little extra weight, additional resistance, and these are just mega, mega cool. And I now have really great exercises for you to really train the whole upper body, i.e. back, shoulders, chest, belly, arms, biceps, triceps, everything perfectly. And as always, it's not a double exercise, it's without jumping. I also packed a warm-up with me at the beginning, so really the perfect all-round package and everything you need are, as I said, the bands. So, of course, one fitness band is enough. Only if you have several bands, you can of course adjust the strength of the band to your fitness level, but of course also to the different exercises, which is of course mega. And during the workout, you need a fastening for the bands. Once far down on the floor, e.g. on the table foot, on the shelf foot, on the bed foot, just fasten it or, in principle, you can also just pinch the band at the door, if you have a stable door where the band doesn't slip through. And then a little higher, so chest-belly height, that can be, for example, the door handle, the door handle from the balcony, or the door to clamp in. So maybe look a little ahead of the workout so that you don't have to arrange anything in the meantime. And another very important thing, as already mentioned before, muscle build-up, that's what it's about today. Make sure that you really go to the muscle sagging in every exercise. And if you need a little longer break, just take the break, pause the video and then we'll continue again. We can get everything out now, I'm really looking forward to it. I'd love to link you to my fitness bands, but also my beautiful fitness mat. In the infobox below, feel free to have a look. As always, you can also find my beautiful sports outfit from PROSYS in the infobox below, with my discount code Paulina10. So feel free to have a look. And now I would say, let's get started. Have fun, let's go! It can start! As I said, we start with the warm-up to just warm up nicely, to minimize the risk of injury, to simply stimulate the cardiovascular system a bit. You can grab your band for this. And now we just rotate really nicely from right to left. We go to the back of the band and open and close our arms. Feel free to run a little or just go fast, depending on the break we don't need yet. We keep running, take our band and do a lying eight. Nice big movements, perfect to warm up our shoulders. We give the band from the front down to the back and bring it forward again. And last but not least, feel free to put the band down, elbow and wrist in a circle. Now we go full throttle again, put in a small sprint unit and then we are ready for the first exercise. Shake everything again and we start with our back. As I mentioned before, we need a band that is attached to the floor, so somewhere far down. We lie on our stomach and do pull-ups and pull the band really nicely to our body. If you have a pull-up bar at home, you can of course also do pull-ups. But with the fitness band, as I said, it works really well. By the way, I grabbed the strongest band, the purple-blue one. Look down, head is in extension of the spine. Very good, we come back up. You can either leave the band like this and continue right here, but you can also attach a band to your legs. Depending on what you prefer, you can try it out. We are now doing rowing, i.e. we are now pulling the band to our body. Hands look up, palms look up. This way the biceps also work a little nicely. Really nice, shoulder blades forward and pull back. Give it together at the back. Perfect. Now we lie on our back and slip into the band with our feet. I hope you can see it well. Now we go into the glute bridge, perfect for our lower back. We don't want to neglect that either. Go up, step forward and come back. And come back. And go up again. Step forward, hold on to your lower back. Step forward and go up. Feel free to hold the band on your stomach so that it doesn't slip away. Tighten your butt and you can feel it right in your lower back. We continue with our chest or triceps. This is also great. Classic push-up. I assume that this is not necessary for most people. Use the fitness band as reinforcement. I think most people just need to do push-ups on their knees. It's important to keep your elbows along your body. Not outward, but nice and close to your body. And one more time. Done! Now we turn on our back. We put the band behind our back. Now we do chest press. The band is at chest height. Push up. Looks like this. And go up. If the band is too light for you, just grab it a little further down. That way, the resistance is stronger. And push up. Go down and up. Arms and elbows are about 45 degrees away from the body. And push really hard out of your chest. Very good. Now we need a band that is a little higher. For example, at the door handle. Open up your chest. Stretch your chest. And push up. Perfect for the adduction of your chest. Push up from the back to the front. Keep your upper body straight. Open up your chest. Now we switch sides. Now I have to turn away from you. Very good. We continue with our shoulders. Military press. We get into our band. And push up from the shoulders. This also works really well with the fitness band. Last time. Very good. Take a sip. And then we continue with side lifts. We get into our band with our legs. And push up from the shoulders. And down again. If this is too difficult for you, get a little closer with the band. Then the resistance is not that strong. Very good. Switch sides. Then we continue with the other shoulder. Get ready. In 5, 4, 3, 2, 1. Let's go. 10 seconds left. We can do it. Perfect. And now for our back shoulder. We get into the band with both legs. Get closer together. I have the light band again. The back shoulder doesn't need a lot of weight. You can also use water bottles. Or barbells. Open and close. You can also do this with the fitness band. Push up from the shoulders. So you can work from the back shoulder. Very good. We continue with our arms. It's time for our triceps. We get into the band with our heels. Get into the band at the back. Then the arm. I hope you can see it well. Hold still. And push up from the shoulders. Hold still. And push up from the triceps. If the resistance is too much here, because the band is under tension, you can take the band here. You have to push the other side down. And pull up here. You can do both versions, depending on which band you have. It's important that the elbow stays still. I don't see the fire in your eyes Wondering what I've done wrong Very good. Shake it all out. It's going pretty well for me. I hope for you too. Let's continue. Right side of the triceps. Get ready. Either hold the band here again. Or, as I said, get up with the heel at the back. Depending on what strength you have. And then it starts again. Push up really well. Now we want to work on the triceps from another angle. Either you put the band around your neck. And push the band down. You can also do this with the door handle. You slide very close to the door. In your case. And pull it here. Can you still see me? I hope so. Also here again. Keep your upper arms still. Very good. Now we want to work on the triceps. You can do both versions. Either hold the band here. Very good. Triceps, my dear friends. We get up again with both legs on our band. And do classic bicep curls. Here you can also adjust the resistance perfectly. Just get a little more band. For example, in the middle of your feet. So the band is more under tension. You can really experiment a little. So you can get everything out. And as I said, you can go to muscle failure. I still have one exercise for the biceps. You were already rowing. But that wasn't enough for us. Now come the hammer curls. Hands in a neutral position. They look at our body. And now we go up in this position. By the way, pay attention to this. Put your shoulder blades back together. Friends, we still have three exercises left. These are for our belly. For our six pack. We start with cable crunches. This is also a very popular cable pull exercise. We grab the band from the back up again. So again the door click height. And now pull really nice. With a round back. So really nice out of the belly. Crunch, crunch, crunch. Go down and slowly come up. This is exactly the movement you want. That's how we work really nice out of our abdominal muscles. Roll in deep. Very good. We stay at the height. But we stand up with the band. Grab the band. You can hide your arms or hands. And now we turn in really nice. Tighten the belly. Strong core. This is perfect to strengthen the whole area between the upper and lower body. And turn in. Tighten the belly. And turn in. And after 20 seconds we change the side. And now just turn around. Very, very good. And now we continue. Last exercise. Back position. Grab the deep band. With the head to the band. And now we do crunches. First we turn in to the left side. And then to the right side. Now pull the band to the left side for 20 seconds. And hold up. And pull, pull, pull. Out of the belly. And change. Now we lay down so that we can pull the band to the right side. Very good. Friends! We did it! I really hope that you enjoyed my 20-minute upper body workout with the long fitness bands. Please write it in the comments below. I would also like to see more workouts like this. What else do you want with the fitness bands? I also have the short fitness bands. They are perfect for lower body training, i.e. legs and butt. You can do a lot with them. Feel free to come here with your workout requests. I am happy as always if you want to give me a thumbs up. See you next time. Take care, bye!