How to quickly build upper body strength

Every weekend when we have a rest, we go hiking and cycling. In today's society, more and more people use the good time of weekends to exercise. They pay more and more attention to health and hope to get close to nature and enjoy happiness. Especially for gay men, having strong upper limbs will give people a sense of security. So how can you quickly train your upper limb strength? Here I will share with you several methods of training your upper limb strength.

1. The first method, lifting dumbbells is still the preferred method to exercise 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.

2. 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.

3. The third method, doing push-ups can also 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.

4. The fourth method, lying on your back and raising the 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.

5. 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.

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

7. The seventh method is to participate in more outdoor rock climbing and wall climbing activities. You can start by participating in indoor simulated rock climbing activities. 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.

I believe everyone is familiar with the above methods for quickly training upper limb strength. However, I would like to remind everyone that no matter what kind of exercise you do, you must warm up first, otherwise muscle strain will occur. While exercising, you should also balance your diet, eat more fresh fruits and vegetables, and supplement protein appropriately. This way you can be healthier!