Upper body strength plays an auxiliary role in sports. But its role cannot be ignored. Be sure to do a full 5 to 10 minutes of warm-up before exercising your muscles. In winter, it will be longer until you feel your body is hot. Here are a few groups of relatively simple and convenient but effective actions for reference only: (The specifics are subject to the actual situation of the individual).
Common upper body strength exercises
1. Push-up exercises
Requirements: The position of the support with both hands is close to the abdomen, the body is kept on a flat surface, the support is fast up and down, and the body should not slump.
Strength: 10-20 reps per set.
2. Standing push-up exercises
Requirements: When you are in a push-up, do not touch the ground with your body, and stand up while holding your stomach. The other requirements are the same as the push-up.
Strength: 10-20 reps per set.
3. Lifting dumbbells
Requirements: Stand with both feet naturally, upper body upright, chest raised and raised, arms flexed and raised quickly and slowly lowered. Shoulders open when falling
Strength: 30-40 times per group (weight optional).
4. Dumbbell chest expansion exercises
Requirements: Stand with both feet naturally, the upper body is upright, the arms are raised straight and the chest is extended, and the body should not sway back and forth
Intensity: 10-20 times per group (weight optional).
5. Dumbbell flexion and extension exercises
Requirements: Both arms are performed at the same time or crossed, and the upper body is kept upright
Intensity: 20-30 times per group (weight optional).
6. Barbell clean and jerk exercises
Requirements: Stand with your feet naturally open or shoulder-width apart. When lifting and turning your wrists, your elbows should be lifted forward. You can walk side by side or step forward when you clean and jerk.
Intensity: 5-10 times per group (weight optional, pay attention to safety).
7. Barbell bench press exercise
Requirements: Hold the bar with both hands slightly wider than shoulders, rise quickly and fall slowly when pushing
Intensity: 4-5 times per group (weight optional, protection to help complete).
8. Pull up exercises
Requirements: Grip the bar with both hands, the width of the grip bar should be as wide as the shoulders, and the body should not swing left and right
Strength: 10-20 reps per set.
9. Practice medicine ball throwing
Requirements: be careful when practicing, group reasonably, pay attention to safety
Strength: 20-40 reps per set.
Precautions:
1. Usually ensure good rest and sleep, and add reasonable nutrition to the diet.
2. Eat more carbohydrates such as bread and noodles before training
3. Eat more protein foods and fruits after training to neutralize the accumulation of lactic acid in the muscles and help recovery.