What are the upper limb muscle strength training methods?

Exercise is very important for each of us. If we want to be healthy and happy and stay away from diseases, we must pay attention to exercise to improve our body's resistance and exercise the strength of our upper limb muscles, which is very beneficial to our life, work and study. How can we effectively exercise the strength of our upper limb muscles? Here we will introduce you to several methods.

(1) Seated curl

Exercise method: Sit on a stool or a jump box, hold a barbell or dumbbells in both hands, and do the "elbow flexion and extension" curl exercise. Do 10 to 15 times as a set, with 3 to 4 minutes of rest between sets, and practice 6 sets in total.

Exercise requirements: The speed of elbow flexion and extension should be moderate, neither too fast nor too slow.

(2) Standing dumbbell curl

Exercise method: Stand with your legs shoulder-width apart, your body upright, hold a dumbbell in each hand at your sides, then bend your elbows and curl the dumbbells. Stop when the dumbbells are in front of your chest, with your upper and lower arms at a 30-degree angle and your upper arms almost parallel to the ground. Then lower the dumbbells to your sides. Do 20 to 30 reps per set, with 2 to 3 minutes of rest between sets, for a total of 6 sets.

Exercise requirements: The speed of extending and flexing the elbow should be faster, and the speed of lowering it should be slightly slower.

(3) Standing forward bend alternating curl

Exercise method: Stand with your legs shoulder-width apart, your body upright, hold a dumbbell in each hand at your sides, keep your upper arms fixed, then alternately bend your elbows and curl the dumbbells with your arms. When the dumbbells are curled to your chest, stop, then put them down, and do the same movement with the other arm, repeating the cycle. Do 15 to 20 reps for each arm in each set, with 2 to 3 minutes of rest between sets. Do 6 sets in total.

Exercise requirements: The speed of extending and flexing the elbow should be faster, and the speed of lowering it should be slightly slower.

Let me remind everyone here that exercising our upper limb muscle strength requires not only persistence but also scientific planning. Each set of movements must be completed in a standardized manner. The rest time between sets should not be too long, generally 1 to 2 minutes is enough. While exercising, you should also pay attention to strengthening your own nutrition. It is best to supplement nutrition one hour before and after training.