1. Lateral bending lift
Hold the dumbbell with both hands or one hand (the fist eye is forward), the upper arm is close to the body, bend the bell up to the shoulder, and slowly put it down to recover. Mainly develop forearm extensor muscles, and develop upper arm anterior muscles at the same time.
2. Forehand wrist flexion
Hold the barbell with both hands (palm down), the grip distance is shoulder width, and the upper arm is close to the body side. Bend the barbell upward, lift it to the limit, and then slowly lower it to recover. During exercise, the forearm muscles are always in a state of tension and exertion. Mainly exercise the extensor muscles of forearm and the lateral muscles of upper arm.
Step 3: Bend the wrist after holding.
Sit at the end of the stool, hold the barbell with the palms of both hands up, the grip distance is shoulder width, the forearm is attached to the enlarged leg, and the wrist is relaxed. Bend the barbell up hard until it can't bend any more. Then relax and recover. This action can put the forearm on a flat stool or hold a dumbbell in one hand. Mainly exercise forearm flexors.
4. Wrist bends behind your back
Stand, hold the barbell behind your back (palm backward), and do wrist bending. Like wrist bending, you mainly exercise forearm flexors. Many bodybuilders like to use this exercise because it can produce a feeling of forced contraction.
5. Wrist flexion on ulnar side
Open your feet back and forth, with one hand akimbo, grab one end of the combined dumbbell without the weight plate with the other hand, and the other end droops backward, relaxing your wrist. The ulnar muscle group contracts, with the wrist joint as the axis, bend the dumbbell backward and upward until the triceps brachii contracts strongly, and do it again. It mainly develops the ulnar muscle group of forearm and triceps brachii.
6. Radial wrist flexion
The preparation posture is the same as 5, but the grip is different, and the dumbbell hangs down in front. When bending, the arm should be completely straight, try to avoid elbow flexion, and borrow the strength of peptide biceps. Mainly exercise flexors.
7. Hand rotation and bending
Sitting posture: one hand holds one end of dumbbell (or dumbbell), the other hand supports it, and the forearm of the bell holder is attached to the bench or sloping board. Do the internal and external rotation of the hand. You can improve the strength and sensitivity of forearm muscles by increasing weight.
8. Bearing rope
Stand, hold the scroll in hand, forcibly roll up the suspended heavy objects, and restore them in a controlled way. Roll forward and then back. Repeat. This exercise can make the forearm muscles stronger and stronger. In addition, grasping the racket and barbell is also an effective way to develop forearm muscles.
How to exercise upper limb strength? . . . Push-ups are done every day 10 group. Do 30-50 pieces in each group ... slowly supplement ... don't worry ... dumbbells are practiced every day 1 hour. Slowly increase the weight. don't worry ..
You are a little fat. After dinner, you run for half an hour ... Don't worry, take your time ... Plus daily exercise will soon become muscles ... Playing basketball is the best ... It's also good for your whole body ... It's very good to gain muscle and lose weight ... Persistence is the key to exercise ... Persistence is victory.
How to exercise upper limb strength 1 and flexibility training? Every day, we must insist on stretching tendons, ligaments and muscles in all parts of the body to expand the range of joint activities, and at the same time do all kinds of complex gymnastics that are conducive to improving body coordination. The movements should be accurate, graceful, powerful and relaxed. Doing this series of warm-up exercises with a walkman is enjoyable and relaxing.
2, weight-bearing squat training, there is no special weight-bearing equipment, barbells, it doesn't matter if there is no, just weight. You can find a schoolbag and put a 30-kg book in it for training. Weight-bearing squat is a kind of training with a lot of exercise. Don't do it every day, three times a week and three groups at a time. Don't do 30-50 in groups. Look at your own quality, don't be too reluctant. Overtraining will not be effective.
3, snatch training, snatch commonly used equipment is also a barbell, of course, you can also find things around you instead, such as the 30 kg schoolbag in the previous step, you can also buy a bucket of pure water, 30 kg, you can also train this project, snatch is also a large amount of exercise training, you need to pay attention to time and times.
4, running back and forth training, explosive power and reaction ability are also essential for exercising bounce. The method provided here is to run back and forth. Take the basketball court as an example. The two long sides of the basketball court sprint from one side to the opposite side. When they reach the opposite side, they touch the line with one hand and then turn back. The number of trips depends on one's own quality.
5, weight-bearing running training, prepare two sandbags tied to the calf, run around the basketball court with weight, not too fast, keep a constant speed until you can't run.
6, tiptoe jumping training, the simplest is skipping rope, I believe that most of them can jump, and those who can't jump rope have to imitate the action of skipping rope. Jump rope quickly and take off on your toes.
7, semi-squatting training semi-squatting, also known as frog leaping, can be flat frog leaping, such as jumping around the basketball court, or looking for step frog leaping, such as corridor stairs. Frog jumping is a large-scale sports event, so it is necessary to pay attention to the interval of training time.
8. Touching the high jump training, the most common training is touching the board, that is, touching the backboard. If you can't touch it, you can find a more suitable height, such as specifying a certain height of leaves and constantly touching the height.
How to exercise upper limb strength? Push-ups
How to exercise your baby's upper limb strength and guide your baby to practice crawling can naturally enhance your upper limb strength.
There are many other benefits for babies to practice crawling: improving their mobility; Enhance physical fitness; Enhance parent-child communication; Promote social development and so on, so how to teach your baby to crawl?
Method one
1, roll the small mat at home into a circle. (The cushion is elastic and easy to unfold)
2. Let the baby lie on the mat and press the mat under him.
3. The mother pushes the mat and lets the baby climb forward with the unfolding of the mat.
Method 2
1, the baby climbs on the ground or on the bed.
2. One person is in front of the baby and one person is behind the baby.
The person in front holds the baby's right hand, and the person behind pushes the baby's left foot. Push the baby's right foot when holding the baby's left hand.
Method 3
The mother lies in bed, the baby lies on one side, the father is on the other side of the mother, the father holds the baby's right hand, and the mother pushes the baby's left leg, and vice versa, helping the baby climb from his side to his father's side.
Method 4
Let the baby lie prone on the bed and wrap the chest and abdomen with a blanket. The father lifts the blanket and the mother pushes the baby's left hand and right foot. After taking a step forward, push the baby's right hand and left foot in turn to train the baby's hands and knees to crawl. During training, you should pay attention to rest in time and give your baby more encouragement. You can put your baby's favorite toys or items at the destination to encourage your baby to work hard and keep interested in this sport.
Tip: These methods are to train your baby to feel forward first. Parents should be patient and often help their babies practice. After many trainings, the baby can crawl forward by himself. After each successful exercise, parents should encourage or reward their baby to keep his enthusiasm for exercise.
How to exercise the strength of waist, abdomen and upper limbs? Exercising waist muscles can resist a barbell, without a long weight, just do waist rotation, remember not to use too much force, or you will sprain your waist. Abdominal muscles can exercise about six abdominal muscles in several sit-ups. As for the arm, you can lift a barbell or a heavy object on your chest, push it obliquely forward, and then pull it back quickly. This method is very good. I have practiced for less than a month, and my arm strength is much stronger, but my arm is not thick and looks very explosive. There are six muscle lines.
How do high school students exercise upper limb strength and share with you some experiences I learned from private tutors, hoping to help you ~ First of all, you should confirm your fitness purpose, whether you have enough perseverance to stick to it, whether your physical condition can support you to do great strength training, and whether you have enough financial support, whether you plan to go to the gym or practice at home by yourself (you practice in the gym, which is very good, and one is that you have rich equipment and can exercise with different methods. Secondly, the atmosphere is good. You can find like-minded people with similar physical conditions to exercise together, supervise each other and communicate with each other, so as to make the same progress. How many days a week can be used for fitness, and so on. In short, fitness is a long-term tired thing. Be sure to exercise step by step in the right way and in your own way: first practice the chest, abdomen and back triangle, and then practice the second, third and third parts of the arm. As far as the specific exercise plan is concerned, you can exercise three times a week, with a day in between, so that your muscles and body can rest and relax. For example, on the first day of exercise, relax, warm up by running, stretch muscles, and then start dumbbell strength training. Aim at a large muscle group and a small muscle group in one day. Large muscle groups practice three or four movements, one movement is four groups, and one group is 12- 18. You can practice dumbbell bench press, dumbbell bench press and tilt, dumbbell lying flat on the bird, dumbbell tilted on the bird. Then exercise with small muscle groups, such as biceps brachii, which is also four groups. During this period, the rest time of each group is about 1 minute. Drink some water, adjust your breathing, try not to sit still, do some active relaxation, and then do the next movement immediately, which is very beneficial to increase muscle dimension and strength. Take a day off after chest exercises, and then exercise your back muscles. You can do prone rowing, back lifting, and so on. Push-ups can make the foot pad higher, and the angle between the body and the ground should not exceed 15. Push-ups can exercise deltoid and pectoralis major in different ways and in different parts. It can be said that the back muscles are very important. With beautiful broad back muscles, you can look very broad and sexy, and then have a rest. The next day, you can do shoulder deltoid exercises, you can do barbell lifting, dumbbell side lifting, sitting barbell pressing and so on. In addition, according to my experience, I think it is better to exercise a large muscle group and a small muscle group at the same time every day. Of course, you can also add an abdominal muscle to exercise. Abdominal muscles are different from other muscle groups, and they need regular * * * and the simplest exercise, such as lying flat and bending your knees, doing sit-ups in various postures with abdominal muscles, and doing all-round exercise to have sexy muscles. Dietary nutrition for fitness needs must be supplemented. Protein needs to exercise his muscles very much. For fitness enthusiasts like us, protein needs at least 2 grams of muscle per kilogram. Protein can eat eggs, beef, milk, chicken and other fats. If you have enough money, you can buy whey eggs. Take white powder half an hour after exercise or half an hour before going to bed. A good fitness plan should suit you. Only through proper methods, proper exercise plan and weight, reasonable diet and nutrition supplement, reasonable rest and unremitting persistence can we build good muscles and figure. I wish you all the best ~
How to exercise upper limb strength at home and enjoy yourself in front of the mirror? I remember the movie & gt our coach said: "Strong muscles are accumulated in the process of constantly appreciating and praising ourselves."
I want to exercise upper limb strength. How can I exercise my back muscles? The trump card to exercise the muscle strength of arms, back and shoulders at the same time: pull-ups.
Upper limb strength and waist exercises are 9 to 15/20 in each group, and it is enough to do one group 10.