If you choose to start with upper limb strength, then I suggest you do arm and shoulder training first, which will help you do a lot of training movements. So today we will share with you a set of movements about training upper limb strength. These movements are suitable for both men and women and can be used if necessary. 1, the rope fighters shake alternately.
This is a training action in which we need to use battle ropes. This kind of rope can often be seen in the gym, so we will use it to complete this training action, which will help us to exercise the core muscles of upper limbs very effectively. When we do this, we need to keep our legs in a riding posture and straighten our backs at the same time.
After doing the above preparations, we can complete the shaking action with our hands as shown in the figure, and throw our battle rope out in waves.
2. The battle rope swings with one hand.
After finishing the last training action, we rest for five seconds, then return to the posture of our last action, and then complete this one-handed shaking action. As shown in the picture, we also need to keep a semi-squat posture when doing this action, and then straighten our backs.
Then we finish this one-handed swing. If you think it is too difficult for you, you can hold a rope with both hands and complete a swing with one rope with both hands.
3. Standing dumbbells are recommended
Next, let's introduce a training action with dumbbells. When doing this exercise, we need to keep our legs apart, straighten our backs and hold a dumbbell with a proper weight in each hand.
With the above preparations, you can complete the dumbbell push-ups. When we do this push, we should use our deltoid muscles as much as possible, which will make our shoulders more beautiful.
4, one knee rope surface pull
You may not know the name of this action, so let's take a look at how this action should be done. First, you need to keep kneeling and straighten your back, then hold the handle of the puller with both hands and pull down the rope.
If you still don't understand, just look at the picture demonstration we gave and try to understand this action. When we do this action, the pulling force of our tensioners should be in front of our faces, so don't do too much and don't hurt our bodies.