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.
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.
Eleventh method, parallel bars arm flexion and extension is also a good way to exercise upper limb strength. Hold the parallel bars with both hands, and support your arms on the parallel bars, so that your whole body is perpendicular to the parallel bars, your elbows are slowly bent, your body is gradually lowered to the lowest position, and then your support is slowly restored. Be sure to bend slowly first, and then straighten slowly to avoid sudden speed increase, which may lead to slipping.