What are some upper body muscle training programs?

There are always many friends who rarely exercise in their daily lives, especially those who like to sit and watch TV after eating, or sit in front of the computer to start working immediately. This will always cause a lot of fat to gradually accumulate in the upper body over a long period of time, and form varying degrees of obesity. At this time, it is best to develop a better upper body muscle training plan and exercise according to the plan every day.

Build the muscles you need in just five steps

Step one: Collaborative extension. The goal is to improve hip and thigh flexibility.

The two people sit down facing each other, with their legs spread as far as possible and their feet facing each other. Hold hands and keep your upper body upright. One person leaned back, pulling the other person forward significantly. Hold the position for a few seconds and let the other person lean back. Repeat this action 10 times.

Step 2: Reverse curl. The goal is to tone the abdominal muscles, improve back flexibility, and pelvic mobility.

One person stands with feet shoulder-width apart. The other person lies on his back, bends his knees and places his feet on the ground, raises his hands behind his back to grab his lover's ankles; then, slowly lifts his hips off the ground. Hold this position and count to 10, then slowly lower your hips back to the ground. Repeat the above action 15-20 times, and then switch positions.

Step 3: Push-ups and vertical jumps. The goal is to improve leg and hip strength and increase upper body strength.

When doing push-ups, hold the position for 30 seconds while contracting your abdominal muscles as much as possible. When jumping upward, be sure to keep your body upright. Try to repeat each movement at least 10 times.

Step 4: Perform squeeze exercises with the help of a fitness ball. The goal is to strengthen the back, buttocks and inner thigh muscles and increase endurance.

Lie flat on the ground with your knees bent and your feet flat on the ground, close to your hips, and place the fitness ball between your legs. Keeping your heels on the ground, lift your hips as high as possible until you feel your shoulder blades become the support point for your body. Squeezing the fitness ball with your inner thighs has the same effect as doing dedicated pelvic exercises. Hold for 3 seconds, return to the initial position, and repeat the whole set of movements 8 times.

Step 5: Lift your hands and feet on different sides. The goal is to exercise the back muscles, improve stability, hip flexibility and balance, and appropriately prolong the duration of sex.

Kneel on the ground with your hands shoulder-width apart. Raise your right hand, with your arm straight and level with your shoulder. At the same time, lift your left leg and keep it level with your body; stretch your arms and legs as far as possible to the sides. Switch arms and legs and repeat on the opposite side. Return to the original kneeling position and repeat the movement 8 times on each side.

If you are doing this with a partner, kneel facing each other at a distance, and as you reach forward, try to reach each other's fingers until your hands can hold each other's.

Upper body muscle training requires us to persist for a long time. If we can eat some foods that are good for muscle growth in our daily diet and try to reduce the intake of high-fat and high-sugar foods, this will be very beneficial for losing weight and making the upper body muscles firmer.