1. The first method, lifting dumbbells is still the first choice to exercise upper limb strength. It is best to prepare two kinds of dumbbells with different weights. Heavy dumbbells can be used for targeted arm strength training, such as a group of 20 flat lifts or a group of 20 side lifts, and six to seven groups are practiced every day; You can use a lighter dumbbell to warm up or stretch at any time.
2. 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 number you can bear. It should be noted that your hands should be hung vertically on the horizontal bar, and your chin should be above the horizontal bar when doing pull-ups. Try not to rely on the strength of the lower body, but on the strength of the arm.
3. The third method, doing push-ups can also exercise upper limb strength. This can be done anytime and anywhere without props, and you can make a few at any time when 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.
4. The fourth method, lifting the barbell on your back 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, the number of lifts and the number of groups of barbells according to your own situation, and the effect is very obvious.
The fifth method is to do more sports that often wave your arms, such as playing baseball, tennis, squash and volleyball. Doing these exercises can not only exercise upper limb strength, but also exercise your flexibility and responsiveness.
6. The sixth method, you can play more than a dozen sandbags at ordinary times and learn boxing or Sanda, which can effectively exercise upper limb strength and improve upper limb explosiveness and flexibility.
How do girls exercise upper limb muscles 1, raise dumbbells with both hands or fill mineral water bottles with water?
It hangs naturally on both sides of the body. Slowly lift your arm upward. When it is perpendicular to the ground, your arm is close to your ear, and your arm slowly swings back until your body can bear it to the maximum. Then slowly put down your arm forward. Repeat the action 15 times as a group and do 3 groups.
2. Raise your arm.
Raise your right arm and bend back until your palm rests on your left shoulder blade. Lift your left arm, press the elbow joint of your right arm with your left hand, and keep this action for 10 second, then put down your arms and repeat the action with your left hand. Repeat the action 20 times a day as a group and do 3 groups.
3. Draw a circle with your arm
Stand up straight, feet shoulder width apart, hands open and straight to both sides, palms outward. Slowly wrap your arm 30 times forward and then 30 times backward. This action is repeated three times (that is, turn 90 forward and 90 backward).
4. Cross your hands.
Stand up straight, feet shoulder width apart, hands straight forward, palms forward. Hands crossed up and down, arms can't droop. Repeat the action 20 times a day as a group and do 3 groups.
How to exercise upper and lower limb muscles;
(1) Lifting dumbbells is still the first choice to exercise upper limb strength. It is best to prepare two kinds of dumbbells with different weights. Heavy dumbbells can be used for targeted arm strength training, such as a group of 20 flat lifts or a group of 20 side lifts, and six to seven groups are practiced every day; You can use a lighter dumbbell to warm up or stretch at any time.
(2) Pull-ups are 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 can 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, the chin is best above the horizontal bar, and try not to rely on the strength of the lower body and arms.
(3) 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.
(4) Horizontal lifting barbell 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 groups of barbells according to your own situation, and the effect is very obvious.
Methods of exercising lower limb muscles:
(1) Sitting lateral kick: Warm-up exercise before high-intensity squat is safe and reliable.
(2) Leg lifting with load in the prone position: it is a classic action of concentrated training of quadriceps femoris. Squat can be used to impact heavy weight because of the high pressure on the waist when squatting, while lying on the back and carrying legs can avoid this deficiency.
(3) Barbell Squat: It is a traditional squat movement. Compared with the barbell squat in front of the neck, the squat behind the neck is heavier and safer; It can develop quadriceps femoris and gluteus muscles at the same time, so it is the first choice for ordinary people.
(4) Huck Squat: It is one of the best movements for leg strength training, and it belongs to fixed equipment squat like Smith Squat.
(5) Leg flexion and extension: it is an ideal action to shape the shape and lines of quadriceps femoris, which will make the muscle lines on the front side of thigh clearer.
(6) Arrow squat: Arrow squat can be used with barbells or dumbbells, which is a comprehensive sport.
How to exercise the explosive power of upper limbs Step 1: This method is similar to fist face support, that is, push-ups with fists, but it requires slow falling and inhalation. Stay for a period of time when the body reaches the lowest level, not too long, which varies from person to person. Hold up, explode and exhale as quickly as possible. In this process, don't be lax with yourself. Other requirements are the same as standard push-ups. Remember, be strict with yourself Practice three days a week, three groups at a time, fifteen times in each group. We must be strict and break out, and the effect of this practice is stronger than a hundred times.
When the above content can be easily completed, enter the second step of practice, lift the foot pad about 50 cm, and contact according to the previous method.
Then step three, go back to the ground, make a fist with one hand and hold the ground with five fingers. Every time you practice, your left and right hands are rotating. Four groups * * * each hand twice. After a period of time, subtract one finger to practice with one hand, and you're done.
The main purpose of exercising upper limbs is not to do many things that will affect joint parts. For example, it is suggested not to do squat jump in the future, which has a great influence on the meniscus. Wait a few years.
Weight-bearing rotation should be careful not to be too large, otherwise lumbar disc herniation will easily occur in the future. Like sit-ups, push-ups, and touching heights, you can do it.
In fact, there is the most practical way, that is, I don't know if you want to. You must have done side lifts, forward lifts and side lifts at school. If you do side lifts or something, 2 hours 1, it is more useful and easier for arm strength than push-ups.
How to exercise explosive power, upper limb strength and lower limb strength? Do push-ups and pull-ups to exercise upper limb strength, run to exercise lower limb strength or jump and squat. As long as you exercise more, your explosive power will gradually increase. Persistence is king.
How to exercise to enhance the explosive power of upper limbs? Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.
Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.
Dumbbell arm lift 4 groups x 10- 12 times.
The dumbbell was bent on one arm for 4 groups of x 10- 12 times.
How to exercise upper limb muscles with towels to help stretch? Helps stretch the buttocks, muscles at the back of thighs and calves. Hold one end of the towel with both hands and let the middle part of the towel hook the palm of your right hand. While inhaling, stretch the towel upward, bend your legs and knees, with your thighs parallel to the ground and your calves at 90 degrees. Open the knee joint and lift the calf at the same time, so that the big leg and the calf are in a straight line. Hold it for a few seconds. If the balance ability is poor, you can keep the tip of your right foot in contact with a fixed object to maintain balance.
Help biceps brachii. Hold both ends of the towel in one hand and hang a dumbbell in the middle to make it hang in the air. With the help of a towel to do a complete bending action, the distance between the palm and the dumbbell is extended and transferred by the towel, thus better exercising the strength of your forearm and biceps brachii.
Help the forearm. Wrap the barbell bar with a towel and do bench press or hard pull training. Towels make the barbell grasped by both hands "thicker" and have a more significant effect on the forearm.
Muscle exercise should have weight, and the towel is too light to use.
1. Changes in squat movements
Lift your heels and squat.
Focus on the palm of your front foot and raise your heel as high as possible. Keep your heels up all the time during the whole exercise.
Advantages: This kind of exercise can not only effectively exercise the calf, but also improve the quadriceps femoris, which is usually the weakest part.
Bent arm support squat
Hold the barbell with your elbow instead of your shoulder (wrapping the barbell contact point with a towel can make your elbow more comfortable). Keep your upper arm close to your chest during the whole process.
Advantages: This action can not only develop the whole body, but also improve the strength of biceps brachii, so that you can bend and lift more weight.
Squat with straight arm support
Straighten your arms to support the barbell above your head and straighten your elbows. Stay in this position throughout the squat.
Advantages: This exercise can make you more competitive when doing standard squats. It's also good for shaping.
2. The movement change of dumbbell bench press
Bird bench press
The action begins with the support directly above the chest, with the palms facing outward. Put down the dumbbell like a dumbbell bird, and don't bend your elbow until the dumbbell is halfway down. At this time, the dumbbell will be put down vertically like a bench press, and then pushed up vertically after reaching the lowest point.
Advantages: This kind of exercise can exert greater load than dumbbell birds, and the chest will grow faster.
Rotary bench press
When the dumbbell is at the lowest point, the palms are opposite. When pushing up, slowly turn your wrist inward until your palm is outward.
Advantages: Rotation can expand the range of motion, reduce the participation of triceps brachii, and force pectoral muscles to exert greater potential. It can also make the upper arm rotate slightly, which is also one of the important functions of pectoralis major.
Fitness ball bench press
The action process is exactly the same as the standard bench press, except that this action is done on the fitness ball instead of bench press. During the movement, the head, neck and shoulders are all placed on the ball, but the lower back is suspended. Always raise your hips to keep a straight line from your shoulders to your knees.
Advantages: This action can focus on training the muscles that maintain balance, which is difficult to practice in traditional exercises. The balance muscles are strengthened, and the standard bench press scores will also improve.
3. The change of hard pull action
Wattberg hard drawing
Insert the pin of the barbell stand at about the same height as the knee, and place the barbell two steps away from the barbell stand. Start pulling hard, and immediately put the barbell on the barbell rack two steps forward after pulling to the highest point. Don't pause, then pull up the barbell, take two steps back, then put down the barbell and return to the starting position.
Advantages: This action is very practical. Hips and lower back are well exercised when moving forward and backward. It can also improve your ability to lift heavy objects from floor and knee height.
Single arm hard pull
Stand on the left side of the barbell when doing this action, instead of standing in front of the barbell like a normal hard pull (if it is the first attempt, you can just pull an empty bar to familiarize yourself with the action). Squat down, hold the middle part of the barbell bar with your right hand, pull it up hard, and keep your trunk upright during the action.
Advantages: this action can exercise all the main "pulling" muscles-biceps femoris, back and biceps brachii, and can also enhance grip strength.
Hard pull to increase amplitude
Use a 25-pound barbell instead of a 45-pound barbell in practice.
Advantages: This change expands the range of motion, can exercise more muscle fibers, and the training effect is better.
4. Motion change of bending elevator
One-arm barbell lift
Hold the middle of the barbell with your right hand (this exercise is difficult) or bend over (this exercise is difficult), and then do bending exercises.
Advantages: This action can balance the muscle group and forearm through leverage and accelerate the growth of biceps brachii.
Towel bending
Tie a dumbbell on one end of the towel, hold the other end of the towel with your hand and practice bending.
Advantages: This exercise can transfer the load during exercise and exert a completely different force on the biceps brachii.
Static curve
Hold a dumbbell in each hand, stop bending the right arm until the elbow joint is 90 degrees, and then make a set of ordinary bending with the left arm. After finishing a group, exchange your arms, and make a normal bend with your right arm when your left arm is still.
Advantages: the elbow joint is the most difficult position in the process of 90-degree bending. At this point, static persistence can produce stronger * * * force on biceps brachii. This exercise is helpful to break through the sticking point in ordinary bending.
5. Action changes of triceps brachii stretching in supine position
Supine rotation triceps flexion and extension
At the beginning of the action, straighten the raised arm and palm forward, instead of facing each other as usual. When the dumbbell descends, the forearm rotates inward, and when it descends to the lowest point, the palm faces the ear.
Advantages: This change provides a new way to exercise triceps brachii, increases the range of exercise, and can exercise different parts of triceps brachii.
Lateral arm flexion and extension
Lift the dumbbell over your left shoulder with your left hand. Keep your upper arm still and lower the dumbbell toward your right shoulder. The dumbbell stops before touching the body, and then returns to the starting position.
Advantages: This movement can use more weight and different muscle fibers than regular exercises, and improve strength.
Supine arm flexion and extension
Lie on your back on the floor, hold the crank barbell high with your hands and keep your arms straight. Keep your upper arm still, lower the barbell to the lowest point behind your head for 2 seconds, and then return to the starting position.
Advantages: lying on the floor is more comfortable, and you can use more weight to take care of those muscle fibers that are difficult to practice at ordinary times.
6. The movement change of lunge squat
Box arrow squat
Stand with your feet in front of a 6-inch (1 inch = 2.54 cm) high box or step, step forward with your right foot, step on the box, and then start doing arrow squats.
Advantages: This change makes it easier for you to keep your torso straight and increase your range of motion.
Step exercise
Stand diagonally with your right foot in front, step on the box with a height of 12 inch, and step on the floor with your left foot behind. Keep your right foot still and your left leg across the box to complete an arrow squat.
Advantages: This change focuses on the squat stage, so that hip muscles can also participate in exertion, and can also improve the deceleration and buffering ability, which can be the basis of many sports.
Support arrow squat
Hold the dumbbell on your head like a dumbbell press, keep your arms straight, and practice sprinting while maintaining this posture.
Advantages: This action can exercise lower limbs, upper limbs and waist at the same time.
7. Pull-ups
Side pull-ups up
When holding the bar, hold the left hand at shoulder width, the right hand at twice shoulder width, and then pull it up.
Advantages: This action will help to eliminate the general imbalance of power between the two sides.
Alternate pull-ups
Pull it up to the right first, restore it after the chin touches the right hand, and then pull it up to the left.
Advantages: this change concentrates the load on one side and improves the unilateral strength in a targeted manner.
Fitness ball pull-ups
Hold the fitness ball on the back of the knee joint with your thighs and calves, and pull it up in this position.
Advantages: When walking, gluteal muscles, biceps femoris and calves naturally contract at the same time. And this exercise can make these muscles contract synchronously through pull-ups
8. Changes in recommended actions
Dumbbell alternating press
Hold a pair of dumbbells on your shoulders, bend your knees moderately, push the dumbbells up with your left hand, and straighten your legs at the same time (using leg strength will help push more weight up). Restore, and then change your right arm to do the same.
Advantages: this action can exercise the whole body strength.
Rotary recommendation
Rotate the trunk to the right while pushing up, and turn the trunk back to its original position while lowering the dumbbell. Then practice to the left in the same way.
Advantages: The rotation ability of the upper body is very important during exercise, and this action can just exercise this.
Upward inclined thrust
Lie on the couch and push the dumbbell obliquely upward.
Advantages: this action keeps the upper back tense while training the deltoid muscle to the maximum extent.
9. Changes of Rome's Hard Pull Action
Narrow grip Roman hard pull
When practicing, the grip distance is shoulder-width, the knee joint angle is unchanged, and it bends forward slowly, and the back naturally arches. Put down the barbell until it is below the knee.
Advantages: This change is greater than the common movements on latissimus dorsi and biceps femoris.
Wide grip Roman hard pull
Like the snatch, use a grip twice as wide as the shoulder.
Advantages: The wider the grip, the longer it takes for the barbell to move to the same position, which increases the motion range and muscles.
One-legged Roman hard pull
Lift one leg and lean behind the other. Throughout the exercise, always stand on one leg.
Advantages: This change helps to eliminate the imbalance of leg strength. In addition, because it is a one-legged exercise, you can use less weight, so the grip strength will not become a bottleneck.
10. Action changes of bending and rowing
Alternate rowing
Do this exercise with dumbbells. Keep your upper body still and pull up the dumbbell on one side at a time.
Advantages: Alternating actions force the body to keep balance under the action of rotating force. So it is not only a good back exercise, but also a good waist exercise.
One-legged rowing
Lift one leg and lean behind the other. Throughout the exercise, always stand on one leg.
Advantages: it is beneficial to improve the balance ability. One-legged rowing push
Stand on your right foot and one foot, and hold the dumbbell in your left hand. The upper body posture is the same as ordinary rowing, the trunk is parallel to the ground, and the back is naturally arched. When rowing, pull the dumbbell up, straighten your left arm and stretch your torso at the same time. In the end position, the left arm is perpendicular to the ground. After practicing one side, practice the other side.
Advantages: This is a comprehensive upper limb exercise, which can reach the waist and the whole back.