The second method, pull-ups, is also a very simple and practical method to exercise upper limb strength. You can plan to do three or four groups every day, and each group will do 10-20, and adjust according to the quantity you can bear. It should be noted that it is best to hang your hands vertically on the horizontal bar. When doing pull-ups, it is best to cross the horizontal bar with your chin, and try not to rely on the strength of your lower body and arms.
The third method, doing push-ups can also exercise upper limb strength. This can be done anytime and anywhere without props. You can make a few whenever you have time. It should be noted that the floor is too hard and may hurt the palm of your hand, so try to avoid rough cement floor and choose wood floor, grass or rubber floor.
The fourth method, lifting the barbell horizontally can exercise upper limb strength and chest muscles at the same time, move the barbell directly above the chest, and then hold the barbell vertically with both hands. You can arrange the weight, lifting times and number of groups of barbells according to your own situation, and the effect is very obvious.
The fifth way is to do more sports that often wave your arms, such as playing baseball, tennis, squash, volleyball and so on. Doing these exercises can not only exercise your upper limb strength, but also exercise your flexibility and responsiveness.
The sixth method, you can play more than a dozen sandbags at ordinary times and learn boxing or Sanda, which can effectively exercise the upper limb strength and improve the explosive force and flexibility of the upper limb.
The seventh way is to take part in outdoor rock climbing. First, you can take part in indoor simulated rock climbing. If the rock wall is not high, just pad it below. You can climb with the strength of your limbs to exercise your upper limbs instead of hanging ropes.
The eighth method, folding arm strength stick is also a good way to exercise arm strength. Choose an arm stick that you can bear weight, and put your hands flat on your chest. However, your hands and hands are folded down hard at the same time, your hands are close to the middle, and then slowly spread out to both sides. Design the number of people and groups according to the situation. It should be noted that it must be completely spread out before letting go, otherwise it will be easily injured by bullets.
The ninth method is to exercise upper limb strength with a tension rope, fix one end of the tension rope and then pull it alternately with one arm, or fix the middle of the tension rope and pull it with two arms at the same time. The easiest way is to firmly step on the middle of the tension rope with your feet, and then pull it up with your hands for exercise.
The tenth method is to exercise the strength of both arms through wrestling, such as tug-of-war, to restrict the feet of both sides from moving, and only rely on the strength of both arms and upper body to pull. If the foot moves or falls, it is lost; Or push each other to limit the movement of the feet, so as to exercise the upper limb strength. Too tired, dear. Be sure to proceed step by step according to your own situation, otherwise it will be counterproductive. It is recommended to do push-ups at the beginning to exercise the upper and lower bodies. Nothing is more effective than Zama. Go and search the posture. I have been doing push-ups every day since I started to go all out. To 50 as a cycle, the effect is obviously 20 push-ups every day ... I used to have thin arms and couldn't do a few push-ups, but I still insisted on doing it. Now I can do about 30, and my arm strength is much greater.
As long as you persist for three months, I guarantee that you will have an effect. ...
Alas, we may be like-minded ... It is important to keep 20 per day as the minimum, and then increase it when it is effective. I now have 30 every day, hehe, this is the effect, I believe you can do it.
PS: Give me the music. How to effectively exercise upper limb strength? General strength is push-ups, sit-ups and the like. As long as we persist, quantity is not a problem, step by step! I think evening is better. Try not to have an empty stomach. How to exercise waist and abdomen strength, bounce and upper limb strength? Abdomen: one group of sit-ups and three groups of 20.
Upper limbs: dumbbell exercise (explosive power: 5-8 times for a group with heavy weight, endurance of three groups: 65438+ 05-20 times for a group with medium weight, three groups)
Bouncing: Do 200 jumping exercises every morning, or do lift heel exercises when brushing your teeth and washing your face. How to exercise upper limb strength? It is best to do push-ups with symmetrical upper limb muscles, and the effect will be better if you do dumb exercises with small dumbbells. If you simply practice upper limb strength, you should do dumb exercises to exercise upper limb strength. 15 is still young, but dumbbells are commonplace and pull-ups are extremely tiring, so you should do them in moderation. There are also tensioners and barbells, but they are not suitable for you. You are too young to do push-ups with your bare hands. Maybe you can't do any of them now, but if you persist, you will get results.