How to build upper body muscles

Muscles can be developed in every part of the human body through long-term exercise, so how do you train the upper body muscles? There are many muscles in the upper body, such as chest muscles, neck muscles, and even shoulder muscles and back muscles. If you want to make yourself stronger, you still need to adopt a combination of exercise methods. And try to diversify your exercise methods so that you won’t feel bored.

1. Neck

(1) Stand with your feet naturally apart, cross your fingers and hold them behind your head. Use steady force to push your head forward and downward, while using your neck to provide appropriate resistance to prevent your hands from pushing your head down. Maintain this "frozen" position for 8 to 10 seconds or slightly longer, then relax.

When practicing, you should straighten your chest and stomach, and avoid hunching your back.

(2) Place your right hand on the right side of your head and push your head down to the left, while using your neck to provide appropriate resistance to prevent your hand from pushing your head down to the left. Maintain this "frozen" position for 8 to 10 seconds or slightly longer, then relax. Then change direction and practice.

When practicing, the upper body should be kept upright and not lean to one side.

2. Chest

(1) Push-ups are a dynamic exercise. Here we introduce a static push-up. When doing push-ups, when the body descends to the point where the chest is about to touch the ground, the pectoralis major muscles are extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

(2) Stand facing a wall with your arms raised in front of you, until your fingertips are just about to touch the wall but not quite. Stand straight, lean forward, and place your palms against the wall with your fingertips facing upward. Bend your elbows, with your upper arms and forearms at a 90-degree angle, and move your upper body closer to the wall. Keep your arms bent at the elbows to support your upper body, without letting your body lean against the wall. Keep your pectoralis major muscles extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

3. Shoulders

Open the door and stand in the door frame with your arms hanging down and your fists loosely clenched, with the backs of your hands facing forward. Then spread your arms to the sides and press your fists against the door frame as if you want to prop it open. Keep your deltoid muscles extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, and then relax.

4. Back

Stand or sit, put your hands on your hips, tighten your latissimus dorsi muscles and open them to both sides. Maintain this static position for 8 to 10 seconds or a little longer, then relax.

Through the above introduction, everyone has a clear understanding of how to train upper body muscles. Muscle training must be a long-term plan. If it is only a three-minute enthusiasm, it will not have any effect at all. In addition, you also need to realize that exercising muscles requires a lot of energy, and you need to constantly replenish nutrients and water to ensure your health.