What kind of movements can be done to increase the strength or muscles of the upper body?

How to train strength first of all to know the 28 law of the human body, 80% of the strength of the human body comes from the thighs, 20% of the strength comes from the upper body, but most people spend 80% of their training time on the upper body. Some people don't even practice their legs!

You can do some squat exercises, that is, the shoulders against the barbell, the weight of the barbell is based on the strength of each person, the waist should be straight, do not bend to prevent the waist from spraining, do 3 sets of 8 to 12 each, and so that the strength is increased, increase the barbell, step by step, so that your upper body strength will definitely be strengthened Thank you.

Principles of improving muscle strength and endurance.

1) The principle of increasing resistance.

The principle of gradual resistance refers to the gradual increase of exercise load during strength exercises. As muscle strength and endurance grow, the weight, number of sets and repetitions, and interval time, all of which make up the exercise load, need to be adjusted gradually. When the muscles are not adapted to a certain exercise load to fully adapt, the original overload becomes non-overload or low load, and if the load is not increased, the strength and endurance cannot be increased.

For example, to increase the endurance of local muscles, gradually reduce the interval time between sets or increase the number of training sets and the number of sessions. The exercise load should be from small to large, the action from easy to difficult, from simple to complex, and everything should gradually increase.

2) The principle of specialization.

The principle of specialization refers to the means and methods of practice adopted in practice according to the needs of different sports or the need for special strength and endurance. Each muscle has its own role in completing the exercises, but there is always one muscle group that plays a major role. If you want to maximize the development of muscles in one area alone, try to separate the main muscles from other muscle activities as much as possible.

For example, to strengthen the biceps brachii muscles of the upper limbs alone, two-arm curls are more effective than pull-ups. Another example is that in weightlifting exercises, the use of exercises with large loads and fewer sets can increase the strength and volume of muscles, but cannot increase the endurance of muscles; The use of small load, multi-set exercises can strengthen the endurance of the muscles, but the increase in muscle strength is not obvious.

3) The principle of recurring.

Perseverance", "persistence", to increase the strength and endurance of muscles, through long-term and systematic training. The results of the study showed that if the proper overload exercises were not performed every 72 96 hours (3 4 days), the muscles would become weaker and smaller. After 30 weeks of stopping the practice, the original growth level completely subsided.

Strength exercises once a week can only be maintained at the same level, twice a week can increase strength, and 3 to 4 exercises a week can significantly increase muscle strength.

Resistance exercises must be done resistance exercises, such as lifting barbells or dumbbells, resistance exercises can effectively promote the increase of muscle circumference, make muscles more solid, and muscle tissue more powerful. The method of muscle building must be combined with nutritional intake, and it is necessary to pay attention to supplementing more high-quality protein, which is rich in high-quality protein in daily life, such as tenderloin, beef, chicken breast, eggs, milk, deep-sea fish, mackerel, saury, etc. Whey protein powder can be supplemented, and drinking a glass of whey protein powder when the muscles are congested and slightly torn during resistance exercises, such as planks or push-ups, can promote protein production and promote muscle synthesis.

The method of muscle building must be combined with nutritional intake, and it is necessary to pay attention to supplementing more high-quality protein, which is rich in high-quality protein in daily life, such as tenderloin, beef, chicken breast, eggs, milk, deep-sea fish, mackerel, saury, etc. Strong muscles are built through physical exercise, and as long as you stick to the right physical exercises, you should be able to build strong muscles. For the situation you mentioned, you should live a regular life, participate in physical exercise appropriately, walk or jog for at least one hour a day, you can play basketball, football and other methods for physical exercise, you should eat lightly, eat more vegetables and fruits, and drink more water.

I think you can do push-ups, push-ups can be a good exercise of muscle strength, for novices can start with 50 a day, and then gradually increase to more than 100 per day, you need to complete it in the shortest time with the least number of sets, not only can improve the dimension of the muscles, but also can improve the explosiveness of the upper limbs.

Novices can do freehand squats, and the hand-to-hand squats can be more than 50 consecutive wide envy inspections, and the next day when the lower limb muscles are not sore and sore, you can do weight-bearing squats or try split-leg squats.

Shandong Zhengzhao orange can be a good exercise of the muscles of the lower limbs, can exercise the muscles of our buttocks, planks can be a good practice of lifting our core strength chain, strengthen the growth of abdominal muscles, and can also do push-ups, it can exercise the head and pectoral muscles at the same time.

Novice freehand squats, freehand squats are done more than one time in a row. The next day, if the lower limb muscles are not sore, do a weighted squat or try a split-leg squat.

1. Push-ups. The method of movement is to lean forward, palms on the ground, fingers forward, arms straight, hands shoulder-width apart, legs straight back, feet together on the tip of the toes. Bend your elbows down to your back below your elbows, then straighten your arms into their original position.

Practice requirements: keep the body straight, not bend down into a "concave" shape, and do not arch the arms into a "convex" shape.

2. Pull-ups. The method of action is to hold the horizontal bar with both hands forward or backward, the grip distance is the same as the width of the shoulders, the feet are off the ground, the arms are straight, and the body is hanging. Pull-ups exert force and pull the body up until the head is over the bar, and then the body slowly hangs down into the original position.

When exercising, it is required to use pull-ups without the power of body swings and leg flexions, and repeated this movement can develop the strength of the pectoralis major, latissimus dorsi and elbow flexor muscles.

3. Parallel bar arm flexion and extension. The method of movement is to bend and stretch the arms on the parallel bars, the body is perpendicular to the bars, bend the arms until the arms are fully bent, and then hold up forcefully so that the arms are straightened into the original position. Practice Requirements:

The body should be straight, the lower limbs should hang down naturally, the legs should not be bent and stretched, and repeated many times can develop the strength of the pectoralis major, anterior deltoid, and triceps.