Training exercises that make your upper body full of strength
All you need is a pair of light intermediate dumbbells, a large exercise ball and a chair.
Do 15 moves or 40-50 seconds for each action, as long as you think it is appropriate.
It is recommended to repeat this set of actions, repeating a set after completing a complete set.
It’s best not to take a break between each exercise, and continue to do it.
After launching, you become strong and powerful, and you will consider increasing the difficulty of exercise.
At this time you can do 20 or 60 seconds per action to increase to three sets of actions.
If it is not well arranged in time, you can divide it into 3 groups: No. 1-4, No. 5-8, No. 9-12, which are performed at different times or days.
Action # 1: Lie on your stomach on the big fitness ball with your arms prone, and place the ball in the lower position.
Keep your feet wider than your shoulders to support your body.
Hold a dumbbell in each hand, palms facing each other, arms perpendicular to the ground.
With the elbows slightly bent toward the ceiling, lift the dumbbells to the height of the shoulders, squeezing the shoulder blades towards each other.
Then put it down.
Action 2: Hold one dumbbell in each hand in turns, and bend down until the upper body is almost parallel to the ground.
Bend your elbows, slowly lift a dumbbell to your waist, and lower it.
Lift the dumbbell on the other side.
Feel the scapula shrink inward as you do it.
Action # 3: Lift your ears on your fitness ball and fall down on the back.
Hold a dumbbell in each hand and lift it up on your chest. The arms will tilt naturally.
Then bend your arms backwards over your ears and your elbows at a 90-degree angle.
Mention the original position again.
Note that the upper arm remains stationary during the process.
Action No. 4: The triceps stretch upright, touch your hips with your right hand backwards, and grab the right elbow with your left hand until the triceps has a sense of tension.
Stand still for 20-30 seconds.
Repeat the action on the other side.
Action No. 5: Squat turns in a single lift with one dumbbell in each hand, up to shoulder height.
Squat to a position where the thighs are parallel to the ground. When using the spring force to stand up, lift the dumbbells over your head with your right arm, lower when squatting, and lift your left arm when you stand up again.
Take turns in this way, pay attention to control the dumbbells, and stabilize them.
Action # 6: With one arm forward, spread your feet apart from your shoulders, or sit on a chair, but keep your upper body straight.
Hold a dumbbell in each hand with your palms down, your arms hanging naturally, and your elbows slightly bent.
Then tilt the left arm to lift the dumbbell to the height of the shoulder, lower it, and change the right arm.
Keep your head straight and your back straight during the process. Otherwise, excessive stretching may cause injury. In addition, you can retract the shoulder blades to fix the shoulders.
Action # 7: Do a supine press on a large fitness ball, holding a dumbbell in each hand, with your elbows facing outward.
Close your abdomen, place your body firmly on the ball, and then take turns to push the dumbbells upwards on your chest to complete the above recommendations.
Action No. 8: Back stretching upright, sizing backwards, clasping both hands together.
Keep your arms straight and lift them up as far as possible until your chest muscles feel stretched.
Action 9: Stand upright, stand straight, then bend and tilt, hold the floor with your hands, stretch your legs backwards to do a push-up posture, do a push-up, then retract your knees in front of your chest, stand up, and return to the upright positionPosture.
This process should be coherent and smooth. Exercise No. 10: When the arm is lifted vertically, the feet are separated from the shoulder width, align slightly or sit on the chair (straight back).
Hold a dumbbell in each hand with your palms facing forward, your arms hanging naturally, and your elbows close to yourself.
Then bend your arms forward, keep your upper arms still, and lift the dumbbells to the height of your shoulders. Make sure your elbows are close to your body.
Return to the starting position.
During the process, pay attention to keep your head straight and your waist straight, with only your elbows and lower arms moving.
Exercise 11: The supine lift first sits on the big fitness ball with your feet flat on the ground.
Then walk forward with your feet, let the fitness ball roll under the body to the back position (head on the fitness ball), and lift up next to make your body look like a table, parallel to the floor.
The arm naturally dangles in front of the ball.
Then bend your elbows, keep your upper arms still, and lift the dumbbells to about shoulder height.
Drop back to the original position and complete the number of suggestions.
Be careful not to bend your arms with the shoulder joints.
Exercise No. 12: When the shoulders are stretched before and after the feet are separated from the shoulder width, hold the fixed iron bars with both hands, straighten the arms, press down on the upper body, and make the shoulders straight until the shoulders have a sense of tension.The length can be repeated if necessary.