What are the upper limb strength training methods?

Nowadays, many men always use their free time to go to the gym to work out in order to better develop their muscles, especially some male friends. Because this not only can speed up the blood circulation throughout the body, but also make the body more comfortable. At the same time, for some obese friends, fitness still has the effect of losing weight and fitness. So, what are the upper limb strength training methods?

The first method is that lifting dumbbells is still the preferred method for exercising upper limb strength. It is best to prepare two dumbbells of different weights. The heavier dumbbells can be used for targeted arm strength training, such as a set of 20 horizontal raises, or a set of 20 lateral raises, and practice six to seven sets a day; the lighter dumbbells can be used to lift at any time to do some warm-up exercises or stretching exercises.

The second method, pull-ups are also a very simple and practical way to exercise upper limb strength. You can plan to do three to four sets every day, with 10-20 reps in each set. You can adjust the number according to your tolerance. It should be noted that it is best to hang your hands vertically on the horizontal bar, and it is best to keep your chin over the horizontal bar when doing pull-ups. Try not to rely on the bounce of your lower body, but rely on the strength of your arms.

The third method is to do push-ups to exercise upper limb strength. This does not require props and can be done anytime and anywhere. You can do a few whenever you have time. It should be noted that a hard floor may hurt your palms, so if possible, try to avoid rough concrete floors and choose wooden floors, grass or rubber floors.

The fourth method, lying on the ground with a barbell, can exercise the upper limb strength and chest muscles at the same time. Move the barbell to just above the chest, then hold the barbell with both hands and lift it vertically. You can arrange the barbell weight, number of lifts and sets according to your own situation. The effect is very obvious.

The fifth method is to do more exercises that involve swinging your arms frequently, such as baseball, tennis, squash, volleyball, etc. These exercises can not only exercise your upper limb strength, but also exercise your flexibility and reaction ability.

The sixth method is to hit a sandbag, learn some boxing or Sanda exercises, which can effectively exercise the upper limb strength and improve the explosive power and flexibility of the upper limbs.

The seventh method is to participate in more outdoor rock climbing and wall climbing sports. You can start with indoor simulated rock climbing. If the rock wall is not high, just put enough mats underneath. Do not use ropes. Rely on the strength of your limbs to climb, which can exercise your upper limbs.

Everyone must take a good look at what are the upper limb muscle strength training methods. Don't be too anxious about this kind of thing. Follow the methods introduced above to strengthen your physical health and gradually train your upper limb muscle strength. This is also the basis for ensuring that the body can accept this method.