Six tricks to exercise perfect man upper body
Men’s strong fitness materials are made by the day after tomorrow.
Of course, some people are born with a good skeleton, but they need to exercise more so as not to waste their natural advantages.
And every man is properly working to combat muscle atrophy that can occur at the age of 30.
Success comes from 99% sweat, but exercising a healthy body may be easier than you think.
Just like this set of exercises described below, it only takes 30 minutes and can help you shape your arm muscles, back muscles and chest muscles well.
There are only six moves in the exercise.
The amount of exercise can be less at the beginning, and then gradually strengthened.
Changes in dumbbell weight, number of times, and rest intervals can be adjusted for exercise volume.
It is recommended to do the exercises 3 times a week, the effect will be revealed unknowingly.
What you need: Dumbbells, step boards or benches, how big a fitness ball works: If your muscles and joints don’t fit the weight of the dumbbells, you need to adjust the dumbbells.
The starting point of the exercise can be lower and gradually increase the intensity.
For example, you can start with at least 8-10 pounds of dumbbells and gradually reach 10-20 pounds, depending on the actual situation.
If you are new to strength training, once men have not started training for more than six months, it is best to start from the basics-8-12 weeks, 2-3 times a week (choose discontinuous days), each timeDo 1-2 rounds of exercises (2-3 minutes rest between groups), doing 8-12 reps for each action.
After completing the basic stage, you can increase the intensity. Do one more each time, and each action is 8-12 times.
Over time, you can continue to increase the difficulty as needed.
1. One-armed stroke (for the entire hip, arms, shoulders) · Preparation posture: Step on a step board or bench, press your left hand on the board, kneel on your left knee, and lean your upper body forward, paying attention to the front straight.
Grab the dumbbell in your right hand with your palms facing in and your arms hanging naturally in front of your right leg.
Look down (not front) to keep alignment and spine in line.
Action: Pull the right elbow back to the waist until the elbow is slightly higher than the top, keeping the lower right arm down.
The hip muscles are strained, and the scapula contracts toward the spine.
Then slowly lower your right arm.
Repeat one set, and make another set on the left.
Do not pull too hard and pull your arms sparingly. Pay attention to the contraction of hip muscles.
2. Push-ups (for hip, buttocks, chest muscles, arm strength) · Ready posture: Press your palms on the step board or bench, on the sofa (higher stools are easier, short is opposite), separate from shoulder width.
Walk your feet backwards until your body is in a straight line from head to toe.
Keep your elbows steady, look down (be careful not to look up), and chin inward.
· Action: Press down to bring your arms closer to your body.
Keep your elbows straight behind you, without spreading to either side.
This way your arm muscles will get more focused exercise.
During the process, pay attention to your chin, hips, and head. Do not drop significantly. Imagine that your torso is a whole from head to toe. It is better to do it slowly rather than hurry.
,, flexion lift (for the biceps) · Preparing posture: Align, keep your feet apart and your hips wide, grab a dumbbell in each hand, and face the palms facing each other.
Lift your left foot and focus on your right foot.
Raise your hips and keep your back straight.
To maintain balance, contract your chest, right thighs, and back muscles.
Action: The upper arm is close to the sides of the body, the elbows are bent, lift two dumbbells, and turn the wrists so that the palms are toward you.
Then slowly lower and repeat the action.
The center of gravity of the first half group is on the right leg, and the second half group is on the left leg. We use this part of the muscle every day, so we can use a heavy dumbbell appropriately, but it can’t be so heavy that you must bend over your back when you lift it.
The goal of strength training is muscles, not joints. During the process, the main shaft must be straight and strong.
4. Shoulder lift (for the muscles of the shoulders) · Preparing posture: Reduce the size of your feet, make your feet wider than your shoulders, and point your toes forward.
Grab a dumbbell in each hand and place it in front of your legs with your palms facing each other.
During the movement, the wrists and palms are relaxed, and the tension is on the shoulders.
Action: Contract the shoulder muscles, lift the arms to both sides, and turn the shoulder joints so that the thumbs are up.
With their arms parallel to the floor, they stood still, slightly retracting their abdomen to lift themselves upright.
If you find it difficult to move, you can raise one arm at a time.
If you feel a tight neck, relax your shoulders and sag naturally so that you don’t shrink too much.
5, press the ball back (for triceps, back muscles) · ready posture: grab a dumbbell with both hands, prone on the big fitness ball.
Slide your body back slightly and lower your abdomen.
Keep your toes on the ground and your legs apart to keep your body balanced.
Lift your upper body so that your body breaks into a diagonal line from your head, your hips to your feet.
Straighten your arms forward naturally, then bend your elbows, pull your forearms back, your arms closer to your body, palms facing each other.
Look down, but don’t drop your head below your shoulders, pull your chin in, and keep the cervical spine and spine in a line.
Action: Arm, buttock muscles are tense, then stretch the arm backwards.
Reply again and repeat the action.
If it is difficult to maintain balance on the ball, put a towel or blanket under the ball so it will roll less.
Either put the ball down and let it go.
Focus on retracting your arms with your arms on both sides and stepping out the dumbbells.
It’s not better to go beyond it in the future, this will also easily strain.
6, chest expansion (for the pectoral muscles) · ready posture: roll up a towel, lie flat on the ground, while tamping the towel under the curvature of the back.
Bend and bend, feet flat on the ground, holding a dumbbell in each hand, arms of natural diameter on the chest, palms facing each other.
Action: Straighten your arms and open to both sides at the same time. Lower to a position you feel comfortable with.
The elbows relax, the pectoral muscles contract, and the arms are brought together again.
Repeat this action.
Be careful not to lower your back when arching your dumbbells, and move your arms above, not your head or neck.