Upper limb muscle training methods

Now more and more people are beginning to fall in love with muscle training. They hope to successfully shape a perfect body through these muscle training. If you want a perfect body shape, aerobic exercise alone is not enough, you also need to do some targeted upper limb muscle training. In most gyms, the upper limb muscle training that can be done mainly includes the following:

1. Deltoids: This is your shoulder. You will need dumbbells, or you can use a 1.25-2.5 liter water bottle.

Method: Hold a dumbbell (drink bottle?) in each hand, stretch your arms to the sides of your body as far as possible, but not completely straight, with your arms at a 45-degree angle to your body. Quickly lift the dumbbells upward to the side until they are about 45 degrees to the direction of your body, and then slowly lower them back to their original position. It is better to fix the number of repetitions in a single set to 10. Choose a weight that is around your limit of 20 as the exercise load. Do 8 sets each time, with an interval of 120 seconds. Two days is a cycle.

2. Triceps: The outer muscles of the upper arm

Method: Hold a dumbbell in each hand, reach behind your head, and lift the dumbbell upwards. Do 15 as a group. Choose a weight with a limit of about 25 as the exercise load. Do 4-5 groups each time, with 180 seconds interval between each group. Exercise every day.

3. Biceps: The inner muscles of the upper arm, which are very beautiful when trained

Method: Hold a dumbbell in each hand, keep your arms close to your body, keep your upper arms still, and lift your forearms upward. Do 10 in a set. Choose a weight that is around 20 as the maximum exercise load. Do 6 sets each time, with 90 seconds interval between each set. Do this every day.

These upper limb muscle training methods can help shape muscles in a more targeted manner. However, you must do warm-up exercises before doing these muscle training, otherwise it is easy to strain your muscles. Of course, if you want to successfully shape a perfect body, you still need to rely on strong willpower. Only by persistence can you build muscles.