What is an upper body strength training program?

Exercise is an indispensable thing in our lives, because only with exercise can we make ourselves more fulfilled. The upper limb strength training plan is not as complicated as we imagined, and some people have listed their own methods. As long as we follow the steps step by step, let us understand what the upper limb strength training plan is?

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, the folding arm strength bar is also a good way to exercise the strength of your arms. Choose an arm strength bar that you can bear the weight, hold it flat in front of your chest with both hands, then fold both hands down at the same time, bring your hands together in the middle, and then slowly spread them to both sides. Design the number of sets and numbers according to the situation. It should be noted that you must let go after fully spreading your hands, otherwise you may be easily injured.

The seventh method, parallel bar dips and extensions are also a good way to exercise upper limb strength. Hold the bars with both hands, support your arms on the parallel bars, and keep your whole body perpendicular to the parallel bars. Slowly bend your elbows to gradually lower your body to the lowest position, and then slowly push yourself up to the original position. Be sure to bend slowly, then straighten slowly, and avoid speeding up suddenly, as this may cause slippage.

No matter what exercise method we want to know, whether it is an upper limb strength training plan or a lower limb strength training plan, as long as we search online, we can know the answers we want to know. If your financial conditions are good, you can ask a private trainer to help you, so that you can achieve your goals in a short time.