How do girls train their upper body strength?

Nowadays, female friends usually have less upper limb strength. The perfect upper arm circumference should be half of the thigh circumference. For female friends, beautiful arms should be slender and round. If upper limb strength training is not performed, the arm muscles will degenerate and eventually become looser and looser. If your arms are thick, you will look particularly fat, 10 to 20 pounds heavier than your actual weight. So, how do girls train their upper body strength?

1. Dumbbell Alternating Curl (Standing or Seated)

Exercise area: Biceps

Fitness effect: Arm curls can strongly stimulate the front of the arms and effectively reduce excess fat on the front of the arms; practicing this movement regularly not only makes the arm lines softer, but also accelerates blood circulation in the arms, making your arm skin more lustrous and making you look more sexy and beautiful.

Number of exercise groups: 3-4 groups, 10-15 reps per group

Tips from Fitness Bar: Choose dumbbells of a weight that suits you. For women, the weight should not be too heavy. You can choose colored plastic-dipped dumbbells. During the exercise, try to sit up straight, keep your elbows close to your body, and do not shake your body when curling. Exhale, lift the dumbbells, and pause in front of your chest for 1-2 seconds; inhale, and lower the dumbbells at a constant speed.

2. Dumbbell flexion and extension behind the neck (standing or sitting)

Exercise area: Triceps

Fitness effect: The arm flexion and extension behind the neck is the most classic movement for exercising the triceps. While effectively removing the "bye-bye fat", it also tightens the arm lines and makes the arms more slender. It can also exercise the shoulders and back, relieve back fatigue. Regular practice can correct hunchbacks and make the posture more upright.

Number of exercise groups: 3-4 groups, 12-15 reps per group

Tips from Fitness Bar: Do not open your elbows outwards during the exercise. Try to keep them tight. Exhale, bend the dumbbells backwards, and pause for 2 seconds with your forearms and elbows at a 90-degree angle. Inhale and control the dumbbells to return to their original position.

3. Dumbbells

Single-arm extension

Exercise area: Triceps

Fitness effect: It can effectively exercise the muscles on the back of the arm. Like the arm flexion and extension behind the neck, it is also a good fitness exercise that can make the arm lines soft and slender. This exercise also exercises the chest, which can play a certain role in women's breast blood circulation and secondary development.

Number of exercise groups: 3-5 groups, 10-12 reps per group

Tips from Fitness Bar: When doing lunge stance, keep your torso and supporting leg in a straight line. When doing flexion and extension exercises, keep your elbows tucked in, focus on the target muscles, and don't swing your arms around. Exhale, lift the dumbbells, and pause in front of your chest for 2 seconds; inhale, control the dumbbells to be lowered at a constant speed.

During training, supplement with protein, vegetables and fruits. Pay attention to rest and don't stay up late. Through training, you will no longer be a weak woman who cannot lift heavy objects with your hands. You will have beautiful arms, without excess fat, without bye-bye fat and butterfly sleeves. You will no longer be afraid to wear beautiful sleeveless skirts or tops, you will feel more confident. Let's exercise together.