Many people don’t pay special attention to upper limb strength training, but in fact, regular exercise will improve our upper limb strength and improve everyone’s overall strength. In most cases, if we exercise regularly, the most obvious thing is that our arm strength has improved, and we will not feel particularly burdened when lifting heavy objects. Then let’s take a look at the dumbbell upper body strength training plan!

1. Dumbbell shoulder press

The dumbbell shoulder press is like an action. It mainly exercises our upper body and has a better training effect on the strength of the upper limbs. First of all, to do this training, we need to use a sitting position to complete it. First, separate the two legs and then place them on the ground. The bent trunk should still be kept straight. Hold the dumbbells with both hands, with the palms facing forward. At this time, the fingers are bent at an angle of about 90 degrees, and exert force. When pushing the dumbbell upwards, the speed can be slowed down. When it reaches the top, it should be lowered slowly in the future. The speed should be slower during the entire movement.

2. Dumbbell upright row

The main exercise part of dumbbell upright rowing is the shoulders, but it is also very good for exercising the strength of our upper limbs. First, we first use a standing position with our ginger legs apart, keeping the same width as the hips, and then use both hands Hold the dumbbell and place it in front of your thighs, and remember that the front is facing the back. At this time, we can start to bend the arms and lift the dumbbell higher to both sides. The elbow joint will participate at this time Exercise, and remember to use dumbbells. When the back is lifted to about the shoulder joint, we can also lift it a little higher. After the fixed position, we can stay for a few seconds and then return to the original position. This exercise can not only improve everyone's Improving strength can also improve everyone's overall sports quality.

3. Bent-over dumbbell single-arm extension

Bent over dumbbell one-arm curling. The most important thing about this action is to train the upper part of the arm. First, bend down, then put your left hand on the stool, and let your left leg kneel on the stool, and the right Leg slightlyJust place it on the floor with a slight bend. This is to support the balance of the body and not cause imbalance and make it difficult for everyone to do this exercise. Hold the dumbbell with your right hand, let the upper hand stick to the side of the body, and lower the lower arm naturally vertically. Then keep the upper arm still, and slowly straighten the elbow joint. After completing these precautions, the dumbbell It will be able to rise to the back and side of our body. At this time, we can start to restore the movement. This movement needs to be completed alternately on both sides to be more effective.

In fact, if we want to exercise the strength of our upper limbs, it is best to be able to persist for a relatively long time. If we cannot persist, generally speaking, these movements will have no effect after exercising several times.

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