Keep your hands close to your abdomen, keep your body on a flat surface, support fast and slow, and don't collapse, each group 10-20 times. ?

2、 ? Stand-up comedy?

When doing push-ups, don't touch the ground, and stand with your abdomen closed when propping up. Other requirements are the same as push-ups, 10- 20 times in each group.

3、 ? Lift dumbbells

Stand naturally with your feet, keep your upper body upright, hold your head high, and bend your arms quickly and slowly. Shoulder opening when falling, 30-40 times in each group (optional weight).

4、 ? Dumbbell chest enlargement

Stand naturally with your feet, keep your upper body upright, raise your arms horizontally, hold your chest, and don't shake your body back and forth. Each group 10-20 times (weight optional).

5、 ? Dumbbell arm flexion and extension

Carry out arms at the same time or cross, and keep the upper body upright, 20-30 times in each group (optional weight).

6、 ? Barbell clean and jerk

Feet are naturally open or shoulder-width apart. When lifting the wrist, the elbow joint is lifted forward, and the clean and jerk can be synchronized or stepped, 5- 10 times in each group (optional weight, pay attention to safety).

7、 ? Barbell snatch

Feet are shoulder width apart and hands are shoulder width apart. When lifting, turn the wrist and lift the shoulder quickly, 5- 10 times in each group (optional weight).

8、 ? Barbell bench press

Hold the lever with both hands slightly wider than the shoulder, push it up quickly and push it down slowly, 4-5 times in each group (optional weight, complete protection).

9、 ? pull-up

Hold the bar with both hands, the width of the bar is shoulder-width, and the body cannot swing from side to side, each group 10-20 times.

10、 ? Flexion and extension of parallel bars arm

Choose the low parallel bars and keep your body perpendicular to the ground during the exercise, 5- 10 times in each group.

1 1、 ? Parallel bars support swing

Low bar, when the support swings, the arms swing straight, and the body swings higher than the bar surface, swinging 10-20 times each time (pay attention to safety).

12、 ? Instrument cluster

Use combined equipment to carry out upper limb strength exercises and group them according to their physique. The number of exercises can be kept at 10-20 times. ?

Attention:?

Having strong upper limb strength can make our overall figure look stronger and stronger, and it will also make us more handy when doing some movements. But many friends are more inclined to pay attention to hand exercises and ignore shoulder exercises. In fact, shoulder training is an indispensable part of our fitness, and shoulders play a connecting role, so we should do some appropriate shoulder training instead of always doing arm training and ignoring shoulders.