For upper limb shaping, the intensity is lower than that of lower limb training, but the difficulty is more complicated, because there are more muscle groups involved, so if you choose a group of movements, you need to take into account all muscle groups of upper limb training;

Including chest, back, core, shoulders and arms. Because of this, this group of movements is far from enough for friends who have fitness experience, but for beginners or friends who have no higher requirements, they can still meet the daily training needs. In order to make everyone maintain better training efficiency, let's talk about upper limb training from two angles.

Several common exercises to exercise upper limbs;

1. Push-ups are a common upper limb exercise method, which mainly exercises chest muscles, deltoid muscles and shoulders. When doing push-ups, put your hands on the ground and point your fingers to the front of your feet to support your chest, abdomen and legs. Well-done standard push-ups, the distance between hands and shoulders exceeds the length of one hand, which can exercise more muscle groups.

2. Pull-ups are typical single-joint exercises, which mainly exercise upper limb strength and back muscles. When doing pull-ups, you need to hold the lever and pull your body up until your arms are completely straight. This action can exercise the muscles of the arms, shoulders, back and wrists.

3. Dumbbell birds Dumbbell birds mainly exercise the upper arm and shoulder muscles. Using dumbbells can adjust the weight, so as to better exercise specific muscle groups. When making a dumbbell bird, hold the dumbbell with your arm straight, then lift the dumbbell up until your arm is completely straight, and then put it down.

4. Barbell bending Barbell bending mainly exercises the biceps brachii of the upper arm, and adjusts the strength and speed of bending through the weight of the barbell, so as to better exercise the biceps brachii. When doing barbell bending, first lift and hold the barbell, then bend the arm upward until the arm is completely straight, and then put down the barbell.

5. Dumbbell arm flexion and extension Dumbbell arm flexion and extension mainly exercises the triceps of the upper arm. Using dumbbells can adjust the weight and position, so as to better exercise specific muscle groups. When bending and stretching the dumbbell arm, first lift and hold the dumbbell, then bend the arm upward until the arm is completely straight, and then put down the dumbbell.