The main function of upper body muscles is to make our strength bigger and look particularly beautiful. In normal fitness, we mainly exercise the muscles of the upper body, such as pectoralis major, biceps brachii, triceps brachii, latissimus dorsi and abdominal muscles. In other words, as long as these muscles are well trained, then even if we train the muscles of the upper body almost. Here, according to my own experience, I share some effective ways to train upper body muscles, hoping to help you:

1, pull-ups, stand up and push.

The most classic action of practicing latissimus dorsi is pull-ups. Friends who exercise regularly may know that pull-ups are an essential fitness program for them. As long as you keep practicing pull-ups for a long time, latissimus dorsi can get good exercise and shape. If beginners practice, it is recommended to practice in groups, such as 8~ 12 and 3~5 groups in each group. In addition to pull-ups, standing up and pushing is also a good way to practice coercion.

2, push-ups, bench press

Push-ups are a very classic action to train pectoralis major muscles by hand. I believe that even people without professional training know push-ups more or less, so push-ups can be said to be an essential classic project in physical exercise. If you are a novice, it is also recommended to practice in groups, and the effect is the best. For example, for each group 12~ 15, it is enough to practice about 5 groups. In addition, bench press can be used to exercise pectoralis major.

Step 3 sit-ups

There is no better training method than sit-ups to practice abdominal muscles. However, it should be noted here that abdominal muscles are the only muscles that can be used without rest, which means we can practice every day. I once read in a magazine that a professional bodybuilder does 800~ 1500 sit-ups every day. Of course, this is for professionals. If we are beginners, I suggest doing 50 ~ 1500 sit-ups every day.