Can anyone give me an upper limb fitness program?

Pull-ups, push-ups, lifting dumbbells when it's okay, and remembering that a small forward is not meant to be like James, but basic training is still needed. Do 200 push-ups and 20 pull-ups a day. Keep it for a month and you'll be able to build muscle.

200 push-ups a day, and if you can't do it at first, do ...... separatelyThree sets of dumbbells....Master your strength and control the speed of the dumbbells ......Single parallel bars are also very good ......Others need to go to the gym to practice equipment ......

Do push-ups, insist on doing 60 times a day, divided into 3 times, press and stick to it for a month. Thank you for adopting.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

Monday (morning).

Prepare for the event. Running 8 laps, ligament lengthening, and special exercises for running.

Main content: 120-meter acceleration run 10 sets.

Prepare for the event in the afternoon.

Running 6 laps, ligament lengthening, and special exercises for running.

Main contents: 1. Pluck the ball with the left and right hands.

1. Push the ball to the ground.

2. Throw the ball forward.

3. Throw the ball back.

4. Push the shot put in a high posture.

5. Push the shot put on the spot.

Tuesday (morning).

Prepare for the event. Running 8 laps, ligament lengthening, and special exercises for running.

Main contents: 1. 25 3 groups from both ends.

2. Back bench up 40 3 groups.

3. Side-up 15 3 groups.

4. Push-ups 15 3 sets.

5. Tuck your abdomen and jump on the spot.

Relax in the afternoon. Prepare for the event.

6 laps, ligament lengthening, running special exercises.

Main contents: 1. Swing arm 10 15 25 30 in a group.

2, weight-bearing swing arm 10 15 25 30 a group 3, in situ high leg 10 15 25 30 a group 4, standing long jump.

5. 6 groups of 30-meter sprint runs.

Wednesday (morning).

Prepare for the event. Running 8 laps, ligament lengthening, and special exercises for running.

Main contents: 1. 150 meters 3 groups.

2. 3 groups of 600 meters.

Relax in the afternoon、(Strength)

1. Fast flat push 25-30 kg 3 sets 8 times.

2. Neck back push 25-30 kg 3 sets of 8 times.

3. Ventral lifting 35-40 kg 3 sets of 8 times.

4. Half squat jump 50-60 kg 3 sets of 8 times.

5. Squat 80-90 kg 3 groups 5 times or 3 times 6, fast run 30 meters 3 groups.

Relax Thursday (early).

Prepare for the event. Running 8 laps, ligament lengthening, and special exercises for running.

Main contents: 1. 3 groups of single push jump 20 meters.

2. Frog jump 20 meters 3 groups.

3. Lunge walking 400 meters 2 groups.

4. 60-meter acceleration run 2 groups.

Relaxing Afternoon: Shot Put.

Prepare for the event. Running 6 laps, ligament lengthening, and special exercises for running.

Main contents: 1. Ball.

2. Push down.

3. Dial the ball and change hands.

4. Throw the ball back.

5. Push the shot put in a high position on the spot.

6. Push the shot put in a low position on the spot.

Friday (morning).

Prepare for the event. Running 8 laps, ligament lengthening, and special exercises for running.

Main content: 80-meter acceleration run 10 groups.

Relax in the afternoon、(Strength)

Prepare for the event. Running 6 laps, ligament lengthening, and special exercises for running.

1. Bench press 40-45 kg 8 times 6 sets.

2. Neck push back 40-45 kg 3 sets of 8 times.

3. Waist and abdomen lifting 60-80 kg 8 times 3 groups.

4. Snatch 25-30 kg 3 sets of 8 times.

5. Clean and jerk 25-30 kg 3 sets of 8 times.

Relax Saturday (morning).

Lap 20 ditto.

You are targeting horizontal bars and parallel bars, I wonder if there are adjustable horizontal bars and parallel bars equipment in your physical training room? If you have it, adjust the weight to the weight you can do, do 8-12 sets of 3 sets, 1 set every 1 minute (8-12 for 1 set), practice for a day, need to rest for two days (until the muscles recover) to be effective, the horizontal bar is very difficult, only in this way can you reach your goal in the shortest possible time. The diet is, of course, a high-protein diet.

You're the troops! I used to be in the army for 8 years, and I couldn't do 12, so I still called the army? If you don't practice martial arts, you don't have to do your duty. If you don't practice martial arts, you can't count it as a soldier!

If the twelve horizontal bars are standard, it is difficult to do, plus your weight and height, it is very difficult, and the time is not very sufficient, so you need to be ruthless with yourself to be possible.

Go to the gym and ask your trainer for a copy, because he knows you better!

Go to the gym, there are professional fitness coaches tailored for you, and one has the effect you want!

If you want to train your muscles quickly, you should only eat beef and raw eggs in your diet, don't drink water, dumbbells and equipment are the best, don't let the ligaments hurt, a group of 30 times, three groups and one rest, pay attention to stretching, and the speed should be even.

1. There is no triceps training in the plan.

2. There are too many parts involved in one training, and if you want to practice everything, then you can't practice anything, so it is recommended to practice it in three times. There's an important point every time. For example: chest with three heads.

3. Action suggestions:

Chest: Flat bench press, dumbbell upper incline bench press, dumbbell downward incline bench press, tension machine clamp chest.

Back: Seated pull-down, pull-ups, barbell row, seated pull-up machine row, dumbbell row.

Biceps: barbell curls, dumbbell curls, rope curls.

Three heads: flat narrow grip push, supine arm flexion and extension, steel line pressing.

Shoulders: Smith seated front neck press, dumbbell side raise, dumbbell front raise, prone dumbbell side raise.

4. Finally, to grow meat, you have to keep up with nutrition and rest sufficiently.

It is best to focus on compound movements: bench press, barbell press, barbell row, etc.

After the arm exercise, you should rest for 48 hours, and rest for 3 days on the back and chest.

Therefore, it is better to practice separately.

A: Bench press, press, dumbbell arm flexion and extension at the back of the neck.

b: Barbell row, deadlift, curl.

Among them, abdominal muscles are practiced every day.

Not sure how many times a week you can go to the gym.

For example, if you can only go three times a week, Monday, Wednesday, or Friday, then practice the content of A on Monday, B on Wednesday, A on Friday, rest the rest of the time, and practice B. the next Monday

I don't know if I made it clear. If you have any questions, ask again.

Such as: Monday's training content:

5 minutes to warm up with a run.

3 sets of bench presses, 3 sets of presses, and 3 sets of dumbbell arm flexion and extension behind the neck.

Relax and tidy up your activities.

Eat a post-workout meal after half an hour to supplement protein, carbohydrates, and so on.

You look up "how to exercise" and there is.

I am a professional fitness trainer. Let me tell you briefly. The pectorals, back muscles, and leg muscles all belong to the large muscle group.

Biceps, triceps, deltoids, etc., are small muscle groups that require one large muscle group and two small muscle groups, or two large muscle groups and one small muscle group. On the first day, work on the pectoral and back muscles plus the abs. If you have the ability, you can do the deltoid muscles again, (that's what you call the shoulder muscles, but you don't call them that).

On the second day, the legs are worked on, plus the biceps and triceps, which is a set of exercises against the muscles. You can train almost all of them for two days, and at the same time, take a break from training every day to participate in aerobic exercise, which can help you lose fat. After all the training, replenish the nutrients.

My advice to you is that the muscles of the first day will not affect the second day. Most people may feel that after training the chest muscles on the first day, they will not be able to train the back muscles on the second day, so it is recommended that you train together and train your legs on the second day, although you need to use the strength of the upper limbs, but you don't need to stretch too much.

It is enough to repeat once a week, train on Monday and Tuesday, rest on Wednesday, repeat training on Thursday and Friday... That's it. Hope it can help you ...

People who are beginner should start with large muscle groups and then switch to small muscle groups after a certain level, which will be more effective. The whole body is coordinated, and it is not very scientific to only train the upper limbs. You can follow this plan to train (Note:

The weight selection corresponds to the number of times per set, and the weight should be increased if the number of times can be done more, and the weight should be reduced if the number of times is not reached, and the different weights will be noted every day, and you will find the effect of your workout after a period of time).

Day 1 plan (mainly exercise the large muscle groups of the upper body, properly exercise the small muscle groups of the lower body) Chest: plank bench press 6 sets of 8-10 reps per set.

Parallel bars arm flexion and extension 4 sets of 8-10 reps per set.

Back: Pull-ups 4 sets of 6-8 reps each.

Chest pulldown 6 sets of 10-12 reps each.

Abdominal: 4 sets of 20 reps of sit-ups.

Supine leg press 4 sets of 20 reps each.

Legs: 6 sets of 12-15 calf raises.

Day 2 plan (mainly exercise the large muscle groups of the lower limbs, cooperate with the small muscle groups of the lower body) Buttocks: 6 sets of deadlifts 8-10 reps per set.

Legs: Squat 6-8 sets of 8-12 reps.

Shoulder: 6 sets of 8-10 presses.

Arms: 6 sets of barbell curls of 8-10 reps each.