How to exercise upper limb strength quickly Doing push-ups or push-ups with dumbbells (be sure to be heavy or barbells) is a very good way to practice pectoralis major. Doing sit-ups is simple and effective to practice abdominal muscles. You can also lie flat on the bed and touch your toes with both hands (lift your body). Do it slowly. If it is fast, there will be inertia, which will affect the effect. Be sure to do it to the end and do it in place. Do sit-ups to effectively practice waist muscles, face the ground, lean out of the bed, keep the lower body still, and lift the upper body repeatedly with the waist as the axis. Doing bench presses with dumbbells (be sure to be heavy) or pull-ups on the horizontal bar are very good ways to practice latissimus dorsi. The arm is mainly composed of forearm and biceps brachii, triceps brachii and deltoid muscle. The biceps brachii is mainly pulled, 1. You can bend and stretch the dumbbell with the big arm, but don't put it last when stretching, so that the biceps are always stressed. Also, you can use Schwarzenegger's method, which has a nice name of 2 1 salute, that is, when you bend over and stretch the dumbbell arm, because it is 65438 from straight to bent. 2. Shoulders do pull-ups. Triceps brachii is the main push, 1, push-ups; 2, bench press, 3, do arm flexion and extension on the parallel bars; 4. The one-arm dumbbell arm behind the neck bends and stretches. When doing the above exercises, you can practice your forearm and increase your grip strength when lifting dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do push-ups and tiptoe bench presses to practice; In the middle beam, grab the dumbbells with both hands and hang them on both sides of your legs, then do a 90-degree flat lift and repeat; Behind, grab the dumbbell with one hand, bend your body forward 90 degrees, and lift your arms back and up. Repeat. It is advisable to have muscle aches every time. Remember not to do it every day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise. Only by scientific fitness can we have perfect muscles and enhance the strength of upper limbs. (Original, don't copy)

Actually, playing basketball is more important.

Chest muscles: First of all, if you can do more than 50 standard push-ups at a time, I suggest you go to the gym to increase your muscles by practicing barbell bench presses and dumbbell birds. If your limit is below 50 times, then push-ups are still very effective for the time being.

Exercise: Your limit is a day ×40%-60%×5 groups, and the interval between groups is 120 seconds.

Tip: Strictly observing intervals is the guarantee of strength. If you want to exercise your chest muscles as much as possible, you can slowly shorten the distance between your hands on the ground and need to exercise every day.

Deltoid: It's your shoulder. What you need is a dumbbell, or you can use a water-filled beverage bottle of 1.25-2.5 liters.

Practice: hold a dumbbell in one hand (beverage bottle? ), the arms should be stretched to the sides of the body as far as possible, not necessarily completely straight. The arm forms a 45-degree angle with the body. Lift the dumbbell up quickly, making an angle of about 45 degrees with the body direction, and then slowly put it back in place. It is best to fix the number of single movements at 10. Choose the limit of your weight around 20 as the exercise load, and do 8 groups at a time, with a two-day interval of 120 seconds.

Tip: It is also necessary to strictly observe the interval. The focus of the action is the fast action on the stage and the slow action under the stage. Don't be discouraged by the small importance of your own use. When I can push 90KG on the bench press, I can only practice dumbbells less than 4KG for this.

Triceps: the lateral muscle of the upper arm

Exercise: Take a dumbbell in each hand, reach behind your head, lift the dumbbell upwards, take 65,438+05 as a group, and choose the weight with a limit of about 25 as the exercise load. Do 4-5 groups at a time, and exercise every day at an interval of 180 seconds.

Tip: It is best to use it in combination with other exercise methods.

Biceps biceps brachii: the muscle inside the upper arm, which is full of beauty here.

Exercise: Take a dumbbell in each hand, keep your arms close to your body, keep your upper arm still, and lift your forearm upward. Take 10 as a group, and choose a weight of about 20 as the exercise load. Exercise 6 groups every 90 seconds, and exercise every day.

Tip: when doing the action, the upper arm should be close to the sides of the body and the body should be upright. Don't shake, try to relax your wrist. It is better to hold the dumbbell than to hold it tightly.

Abdominal muscles: Simply put, it is your stomach.

Exercise 1: Lie on your back, with your calves on a stool or cot, so that your thighs and calves are basically at a 90-degree angle, and quickly and repeatedly look up at your knees. Do 3-4 groups every day, each group does its own limit, and rest between groups 120 seconds.

Practice 2: Lie flat, quickly straighten your legs up and lift them perpendicular to your body, and then slowly put them down (10 second). Do 15 for each group, start with 3 groups a day, and then increase the number of groups after getting used to it, and it will be fine to reach 6 groups.

Tip: With the second movement, it is best to grab something (not hair) at the back of your head. Abdominal muscles are not skeletal muscles, so you must practice them every day.

How to quickly enhance upper limb strength

1. Lift the dumbbell

pull-up

Do push-ups

Lift the barbell on your back

5. Daily swing arm exercises

Smash sandbags

7. Rock climbing

I 15 years old. How can I quickly exercise my jumping ability and upper limb strength? First of all, you are quite young, and exercising muscles at this age will have a good influence on the future. People will definitely envy your muscle lines in the future, even if you don't practice muscles in the future. Ha ha.

If you bounce, there is no doubt about the strength of your legs, so leapfrog is necessary. You don't need more than 30 a day, just do two groups.

There is also running. Personally, I think it's good to run back, which not only exercises the reaction speed and vital capacity, but also improves the explosive force of your backward start. Marked by the line of basketball court. The PE teacher told you to run if you want. Run two groups carefully every day. That's enough.

There is also your waist and abdomen strength. It is the key to improve your waist and abdomen strength. The air force comes from here. Push-ups and sit-ups are good, choose one that is convenient for you. Of course, it is best to practice together. Two or three groups a day, each ranging from 30 to 50. That's enough.

There is also playing more basketball, which goes without saying, I believe you also understand.

If the upper limbs are strong, push-ups count as one. Besides, at your age, you just started to grow taller. Pull-ups can not only improve your upper limb strength, but also help you grow taller very effectively. This is not bragging. There is scientific basis. You can check it online. Doing 10 to 20 pull-ups every day is enough.

These projects will last for half a month to one month, and the effect will be obvious. If you are strong, your muscles will be beautiful after such exercises.

I forgot to mention that dumbbells are also very good if conditions permit.

Finally, you are still young, and study is the most important thing. Take exercise as a hobby, and don't take it too seriously.

I wish you success in your studies!

How to exercise upper limb strength? ! 1. Daily practice of spring tensioners, rings, horizontal bars and hanging ropes can gradually increase the arm strength of limbs. But arm strength can't be practiced for a while, but it can be achieved through unremitting tempering. You can do more bench presses and barbell lifts, push-ups, pull-ups and tensioners, which can increase the strength of trapezius muscles ~ ~ It is much easier to pull the horizontal bar ~ ~

How to quickly exercise upper limb strength and exercise muscles in all parts! Push-ups exercise upper limbs, leapfrog, squat exercise bounce, exercise thigh muscles, and sit-ups exercise abdominal muscles.

/kloc-how to exercise upper limb strength at 0/9 years old/kloc-how to exercise upper limb strength at 0/9 years old

The eternal years are good, the mountains and rivers are good, and Xinyong Town is updated. Spring blossoms, and Fu Lin Yard celebrates the Spring Festival in four seasons.

How to quickly exercise upper limb strength and do more pull-ups? If the purpose is only to increase the number of pull-ups, not to keep fit or exercise strength, then it is good to do more pull-ups. Every time you do pull-ups, you will be exhausted, and you can constantly improve your endurance in doing pull-ups.

Because the purpose is only to increase the number of pull-ups, you can do 6 to 8 groups every day, and each group is exhausted (it is not easy for ordinary people to do 20 standard pull-ups). Before doing pull-ups, warm up with jogging 10 minutes.

How to quickly exercise upper limb muscles and strength! ! You should keep exercising every day, you'd better do pull-ups, eat more lean meat and fish, and soon you will have muscles.

How to exercise upper limb strength and lower limb strength? The muscles of upper limb strength mainly include: back, shoulders, chest, abdomen and arms. 1, the back and abdomen mainly practice weight-bearing sit-ups, sitting forward, climbing poles, climbing ropes, etc. 2. Shoulders mainly practice weight-bearing side lifts, lifting barbells and shrugging shoulders, and lifting dumbbells to expand the chest (similar to birds spreading their wings) to develop muscle strength. 3. The chest group should practice push-ups, hands behind, horizontal bar pull-ups, etc. 4. Lower limb strength muscle groups, such as dumbbell supine "flying bird" action, straight arm weight lifting, front weight lifting, arms crossed in front of the body, elbow bending weight lifting, barbell bench pressing weight lifting, mainly practice weight lifting of lower limb muscles, thigh muscles, calf muscles 1, and lower limb muscles. The thigh muscles are mainly related to prone leg flexion, weight-bearing side swing, playing football, weight-bearing squat and so on. 3. The calf muscles are mainly engaged in weight-bearing squat, semi-squat, prone and anti-bow exhibition, kneeling back, weight-bearing kicking, back kicking, skipping rope, etc. These are just a few training methods. There are many methods of strength training, but it is important to stick to it, make a plan for yourself and practice every day, even if you do push-ups every day, you can develop your upper limbs. thank you