Try upper limb muscle training methods

Muscle training has become a trend and is very common in our daily lives. There are many kinds of muscles in the human body, but the most popular muscle training is upper limb muscle training. This is because upper limb muscle training will make men's chests appear particularly broad and give people a sense of security. Moreover, regular upper limb exercise will make everyone stronger, so that they can be more convenient in daily life. So do you know what are the upper limb muscle training methods?

1. Chest muscles: First of all, if you can do more than 50 standard push-ups at a time, it is recommended that you go to the gym to increase your muscles by practicing barbell bench press and dumbbell flyes. If your limit is under 50, then push-ups are still a very effective method for the time being.

[Method]: Your maximum number × 40%-60% × 5 sets per day, with 120 seconds interval between sets.

[Tips]: Strictly adhering to the interval time is the guarantee of intensity. If you want to exercise your chest muscles as much as possible, you can slowly shorten the distance between your hands when supporting the ground. You need to exercise every day.

2. Deltoid muscle: This is your shoulder muscle group. What you need are dumbbells, or you can use a 1.25-2.5 liter water bottle instead.

[Method]: Hold a dumbbell (drink bottle?) in each hand, stretch your arms to the sides of your body as far as possible, but don't stretch them completely straight. Make sure your arms are at a 45-degree angle to your body. Quickly lift the dumbbells up to the side until they are about 45 degrees to the direction of your body, then slowly lower them back to their original position. It is better to set the number of repetitions in a single set to 10. Choose a weight that is around your limit of 20 as the exercise load. Do 8 sets each time, with an interval of 120 seconds. Two days is a cycle.

[Tips]: You also need to strictly abide by the interval time. The key points of the movement are to go up to the stage quickly and to lower it slowly. Don't lose confidence because the weight you use is smaller. When I could lift 90KG on the bench press, the dumbbell I used for this exercise weighed less than 4KG.

3. Triceps: The outer muscles of the upper arm

[Method]: Hold a dumbbell in each hand, reach behind your head, and lift the dumbbells upwards. Do 15 in a set. Choose a weight with a limit of about 25 as the exercise load. Do 4-5 sets each time, with 180 seconds interval between each set, and exercise every day.

【Tip】: It is best to use it in combination with other exercise methods.

4. Biceps: The inner muscles of the upper arm, which are very beautiful when trained

[Method]: Hold a dumbbell in each hand, keep your arms close to your body, keep your upper arms still, and lift your forearms upward. Do 10 in a set. Choose a weight that is around 20 as the maximum exercise load. Do 6 sets each time, with 90 seconds interval between each set. Do this every day.

[Tips]: When doing the exercise, your upper arms should be close to the sides of your body, your body should be upright and not shake, and your wrists should be relaxed as much as possible, with the feeling of supporting the dumbbells instead of holding them tightly.

5. Abdominal muscles: Simply put, it is your belly

[Method 1]: Lie on your back and place your calves on a stool or a small bed so that your thighs and calves are basically at a 90-degree angle. Look straight ahead and repeatedly and quickly raise your head to look at your knees. Do 3-4 sets a day, push yourself to your limit in each set, and rest for 120 seconds between sets.

[Method 2]: Lie flat on your back, straighten your legs and quickly lift them up until they are perpendicular to your body, then slowly lower them (10 seconds). Do 15 in each set, starting with 3 sets a day. Increase the number of sets after you get used to it. 6 sets will be good enough.

[Tips]: When exercising with the second movement, it is best to grab something behind your head (not your hair). Abdominal muscles are not skeletal muscles and must be trained every day.

What are the upper limb muscle training methods? After reading the above introduction, I believe you have a deeper understanding of the distribution of upper limb muscles. Ordinary people are different from professional fitness personnel. When exercising, everyone basically targets a certain part. Therefore, when exercising upper limb muscles, you should choose a method that suits you according to your purpose, so that you can achieve your goal more effectively.