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.

Step 2 pull-ups

Pull-ups are also a very simple and practical way to exercise upper limb strength. You can plan to do three or four groups every day, and each group can 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, you'd better cross the horizontal bar with your chin. Try not to rely on the strength of the lower body, but on the strength of the arm.

Step 3 do push-ups

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 hard floor may hurt the palm of your hand. If possible, try to avoid the rough cement floor and choose wood floor, grass or rubber floor.

Step 4 lift the barbell on your back

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.

5. Daily arm swing exercises

Usually do more sports that often wave your arms, such as playing baseball, tennis, squash and volleyball. Doing these exercises can not only exercise upper limb strength, but also exercise your flexibility and responsiveness.

Extended data:

Three principles of fitness diet

1. Don't eat before and during exercise. Most people think it is not appropriate to eat before exercise. Experts believe that it is impossible to generalize. If you feel your body needs it, it is ok to eat something properly.

In addition, in the process of exercise, the blood circulation of the body is accelerated, and the water consumption is too high, so people will feel thirsty and fever. You can replenish water appropriately, but you can't drink too much water.

People who exercise regularly should eat more protein. The human body's demand for protein is not proportional to the amount of activity. In fact, protein's key role is to provide chemicals necessary for human body.

Athletes need no more protein for skiing for tens of kilometers than people at rest. Most of the protein people usually need comes from meat and dairy products such as cattle and sheep, so there is no need to eat more.

3. Eating more nutritional supplements is beneficial to improve the fitness effect. In fact, for most healthy adults, there is no need to supplement at all. Dozens of nutrients needed by living beings to maintain a healthy state can only be obtained from various foods they eat every day.

Eating more nutritional supplements will cause new nutritional imbalance and damage health.

People's Network-How to exercise arm muscles? Pay attention to 6 points in men's muscle-building diet.