Six tips for a perfect man's upper body

Ready posture:

Straddle a stepping board or bench, press your left hand on the board, kneel on your left knee, lean forward, and keep your back straight. Grab the dumbbell in your right hand with your palm facing inward and let your arm hang naturally in front of your right leg. Look down (not forward) to keep your neck and spine in line.

action:

Pull your right elbow back toward your waist until it is slightly above your back, keeping your right lower arm hanging down. The back muscles tense up and the shoulder blades draw toward the spine. Then slowly lower your right arm. Repeat to complete a set, then switch to the left side and do another set. Don't use too much force, pull your arms moderately, and focus on contracting your back muscles.

Ready posture:

Place your palms on the stepboard, bench, or sofa (it is easier if the bench is high, but not if it is low), with your hands shoulder-width apart. Walk your feet back until your body forms a straight line from head to toes. Keep your body steady on your elbows, lower your head and look down (be careful not to look up), and tuck your chin in.

action:

Press down, bringing your arms as close to your body as possible. Keep your elbows pointed directly behind you rather than flared out to the sides. This way your arm muscles can get a more focused workout. During the process, be sure to keep your chin in, and don't let your hips and head drop significantly. Imagine that your torso is a whole from head to toe. It's better to take your time than to rush.

Ready posture:

Stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing each other. Stand on your left foot and put your weight on your right foot. Lift your hips and keep your back straight. To maintain balance, contract your buttocks, right thigh, and back muscles and lift your whole body upward.

action:

Keep your upper arms close to your sides, bend your elbows and lift the two dumbbells, rotating your wrists so your palms are facing you. Then slowly put it down and repeat the action. The center of gravity of the first half of the set is on the right leg, and the center of gravity of the second half of the set is on the left leg. We use this muscle group every day, so you can use heavier dumbbells, but they should not be so heavy that you have to hunch over when lifting them. The target of strength training is muscles, not joints, and the torso should be upright and strong during the process.

Ready posture:

Stand with your feet wider than shoulder-width apart and your toes facing forward. Grab a dumbbell in each hand and place them in front of your legs with your palms facing each other. During the movement, the wrists and palms are relaxed, and the tension is in the shoulders.

action:

Contract your shoulder muscles and lift your arms out to the sides, rotating your shoulders so your thumbs point upward. Keep your arms still with them parallel to the floor, and draw your stomach in slightly to lift yourself up. If you find the movement difficult, you can change to lifting one arm at a time. If you feel tension in your neck, relax your shoulders and let them hang naturally so that your neck doesn't over-contract.

Ready posture:

Grab a dumbbell in each hand and lie face down on top of a large exercise ball. Slide your body slightly backward and lower your abdomen. Keep your toes on the ground and your legs apart to maintain balance. Lift your upper body so that your body forms a diagonal line from head to hips to ankles. Stretch your arms forward naturally, then bend your elbows, pull your forearms back, and bring your arms closer to your body with your palms facing each other. Look down, but don't let your head drop below the level of your shoulders. Keep your chin tucked in and your neck and spine in one straight line.

action:

Tense your arm and back muscles, then stretch your arms backwards. Then retract and repeat the action. If you have trouble balancing on the ball, place a towel or blanket under the ball to reduce rolling. Or you can just deflate the ball a little. Focus on pulling your arms toward your body and pushing the dumbbells out. It is not the case that the higher you lift your body, the better. This can easily cause strain.

Ready posture:

Roll up a towel and lie flat on the ground with the towel tucked under the curvature of your back. Bend your knees, place your feet flat on the ground, hold a dumbbell in each hand, and stretch your arms naturally in front of your chest with your palms facing each other.

action:

Stretch your arms out to the sides and lower them to a position that is comfortable for you. Relax your elbows, contract your pectoral muscles, and bring your arms together again. Repeat this action. Be careful not to arch your back as you lower the dumbbells, and move your arms over your chest, not over your head or neck.