list exercises that will effect my whole body and also tell me when to do those in a week and how many times main focus should be on upper body without equipments and try to provide youtube link for each exercise
Sure, I'd be happy to help you that. Here's a list of exercises that can effectively target your whole body, with a main focus on the upper body without equipment:
Push-ups: This exercise primarily works your chest, shoulders, and triceps. Frequency: Aim to do push-ups 3-4 times a week. YouTube link: Push-up Exercise
Plank: This exercise engages your entire core, including your abs, back, and shoulders. Frequency: Perform planks 3-5 times a week. YouTube link: Plank Exercise
Tricep Dips: Targets the triceps, shoulders, and chest. Frequency: Incorporate tricep dips into your routine 2-3 times a week. YouTube link: Tricep Dip Exercise
Superman: This exercise works your lower back, glutes, and upper back. Frequency: Add supermans to your regimen 2-3 times a week. YouTube link: Superman Exercise
Pike Push-ups: A bodyweight exercise focusing on the shoulders and upper body. Frequency: Include pike push-ups 2-4 times a week. YouTube link: Pike Push-up Exercise
When scheduling these exercises into your week, consider allowing at least a day of rest in between sessions to give your muscles time to recover and grow. You could incorporate these exercises into your weekly routine with a split like this:
Monday: Push-ups, Plank, Superman Wednesday: Tricep Dips, Pike Push-ups, Plank Friday: Push-ups, Superman, Pike Push-ups
Remember to listen to your body and adjust the frequency and intensity based on your individual fitness level and recovery ability.