Upper limb muscle strength training methods

It is very necessary for each of us to exercise our upper limb muscle strength, especially male friends. Now it is more popular for male friends to go to the gym for exercise. This can make our body get more full activity, accelerate blood circulation, promote metabolism, it can also help with weight loss for obese friends, and it can play a role in strengthening the body for thin friends. Now we will introduce to you the methods of upper limb muscle strength training.

The first method is that lifting dumbbells is still the preferred method for exercising upper limb strength. It is best to prepare two dumbbells of different weights. The heavier dumbbells can be used for targeted arm strength training, such as a set of 20 horizontal raises, or a set of 20 lateral raises, and practice six to seven sets a day; the lighter dumbbells can be used to lift at any time to do some warm-up exercises or stretching exercises.

The second method, pull-ups are also a very simple and practical way to exercise upper limb strength. You can plan to do three to four sets every day, with 10-20 reps in each set. You can adjust the number according to your tolerance. It should be noted that it is best to hang your hands vertically on the horizontal bar, and it is best to keep your chin over the horizontal bar when doing pull-ups. Try not to rely on the bounce of your lower body, but rely on the strength of your arms.

The third method is to do push-ups to exercise upper limb strength. This does not require props and can be done anytime and anywhere. You can do a few whenever you have time. It should be noted that a hard floor may hurt your palms, so if possible, try to avoid rough concrete floors and choose wooden floors, grass or rubber floors.

The fourth method, lying on the ground with a barbell, can exercise the upper limb strength and chest muscles at the same time. Move the barbell to just above the chest, then hold the barbell with both hands and lift it vertically. You can arrange the barbell weight, number of lifts and sets according to your own situation. The effect is very obvious.

The fifth method is to do more exercises that involve swinging your arms frequently, such as baseball, tennis, squash, volleyball, etc. These exercises can not only exercise your upper limb strength, but also exercise your flexibility and reaction ability.

The sixth method is to hit a sandbag, learn some boxing or Sanda exercises, which can effectively exercise the upper limb strength and improve the explosive power and flexibility of the upper limbs.

The seventh method is to participate in more outdoor rock climbing and wall climbing sports. You can start with indoor simulated rock climbing. If the rock wall is not high, just put enough mats underneath. Do not use ropes. Rely on the strength of your limbs to climb, which can exercise your upper limbs.

The above introduces several training methods for exercising upper limb muscle strength. Another method is to use the folding arm strength bar. This method can very well exercise the strength of our arms. At the same time, it can also play a good role in the training of the biceps. When doing this movement, you must pay attention to folding both hands at the same time, and then release them slowly, otherwise you will be injured.