There are many training methods for upper limb strength training. At the same time, the training effect of upper limb strength training methods is good. However, many people do not know the training methods for upper limb strength. Of course, some people still know the training methods. So, what are the upper body strength training exercises? Did you know? Let’s find out together below!

What are the upper limb strength trainings

1. Lifting dumbbells is still the first choice for exercising upper limb strength. Method, it is best to prepare two dumbbells with different weights. The heavier dumbbell can be used for targeted arm strength training, such as a set of 20 flat raises or a set of 20 lateral raises. Practice six to seven times a day. Set; lighter dumbbells can be used to do some warm-up exercises or stretching exercises at any time.

2. Pull-ups are also a very simple and practical way to exercise upper limb strength. You can plan to do three to four groups every day, with each group doing 10-20 exercises. Adjust the number according to your own tolerance. 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 have your chin pass the horizontal bar. Try not to rely on the power of the lower body to bounce, but rely on the power of your arms.

3. Doing push-ups can also exercise the strength of the upper body. This does not require props and can be done anytime and anywhere. You can do a few at any time when you have time. It should be noted that the floor may be injured if the floor is too hard. So if possible, avoid rough cement floors and choose wooden floors, grass or rubber floors.

4. Lifting the barbell while lying down can exercise the strength of the upper limbs and chest muscles at the same time. Move the barbell directly above the chest, then hold the barbell with both hands and lift it vertically. You can arrange the barbell weight, lifting times and sets according to your own situation. number, the effect is very obvious.

Benefits of strength training

1. Build strong bones

Strength training can increase pressure on bones, thereby enhancing bone density and reducing the occurrence of osteoporosis disease risk. If you already have osteoporosis, strength training can reduce the condition.

2. Control body fat

As muscle is lost, the body's efficiency in burning calories will decrease, resulting in weight gain. Therefore, the stronger your muscles are, the easier it is to control your weight.

3. Reduce the risk of injury

Strong muscles help protect joints from damage and maintain the body's flexibility and balance even as we age. Growth can also maintain self-care ability.

4. Improve energy

As your body continues to get stronger, you will be less likely to tire easily.

5. Improve self-feeling

Strength training can enhance self-confidence, improve self-image, and reduce the risk of depression.