How to train upper body strength?

The editor knows that many people now pursue a muscular body, especially men. A muscular body can not only make men look full of charm, but also give people a sense of health and reliability. So how do you get a fit body? Strength training for the upper body is very important. Exercises such as pull-ups, dumbbell lifting, and push-ups can all exercise the muscles of the upper body and make the body look fit and well-proportioned.

Upper limb strength training method: building pull-up. The purpose of this movement is to develop a back and biceps as strong as steel. Find a solid place on the building that you can grasp, such as a door frame or balcony, and then rely on bouncing or the help of a partner to place your hands in the predetermined position. You can choose different grip distances according to the training goals.

Upper limb strength training method: hold a dumbbell with one hand at the side of the body, bend your body sideways as much as possible, and allow the dumbbell to pull your body down. Then pull your body back in the opposite direction to return to the starting position. Complete the prescribed number of lateral flexions and switch to the other side. The purpose of side bends with dumbbells in fitness is limited to training the abdominal muscles. Small dumbbells are often used, and multiple training repetitions are performed, such as 20 to 50 times on each side. The key to the football bell side bend is to train the strength of the internal and external oblique muscles and the ability to balance when one side of the body loses gravity. So the training frequency is less, and the training weight is heavier. If you are strong enough, you can also use heavier weight.

Body dumbbells: Stand about 1 or 2 steps away from a flat bench, bend your left knee and place the instep of your left foot on the bench. Keeping your torso straight, bend your right knee and lower yourself down until your left knee almost touches the ground. Then extend your right knee and stand up straight with your right leg, marking this as completing one movement. Complete 8 lunges with your left leg, then switch to your right leg 8 times, and count as one set.

The above is the upper body strength training method that the editor has found for everyone. Generally speaking, the upper body strength training is more intense and requires more effort. The editor recommends that friends who want to train upper body muscles should train moderately. Don't do it too hard in one go, as this may cause muscle damage.