Different strength training methods for upper and lower limb exercises

Many friends who are just starting to exercise don’t know which fitness method to train, and there is no clear concept of the exercise area. If you exercise in the gym, we recommend that you consider distinguishing upper limb training and lower limb training for exercise.

Upper limb training

Upper limb training is to train our arms and shoulders. The training of these two sections makes our upper limbs more powerful. The exercises include:

1. Fighting the rope with one hand

This training movement is actually a two-hand training movement. At the beginning, we can choose one-hand training with relatively low exercise intensity. When doing the movement, we maintain a half-squat position and swing one-handedly at the rhythm. When we practice proficiently, we can switch to a two-hand mode.

2. Arnold Dumbbell Pressing

This movement needs to be completed through dumbbells, keep your legs apart, and try to use your upper limbs to exert force during the push up process, so that the shoulder muscles can be better exercised.

3. Stand up, bar-ling pressing

This is also a station In the movements, when doing the movements, we must use the upper chest muscles to exert force upwards, and the waist must not bend. By the way, I would like to remind you that wearing a belt can better protect your waist from being injured when doing the movements.

Lower limb training

1. Gangling Squat

Squat is a classic exercise for leg training. In the squat and stand up, the front and back thighs of the calf muscles will be involved. Those who want to practice leg muscles must practice this exercise well.

Method

2. Leg lift

Leg lift is a single joint leg training. During the training process, you should pay attention to the amplitude of the legs. Choosing the right weight to ensure the safety of the movement is the first thing to consider. Exercising well can make the leg muscles more developed.

3. Leg flexion and extension

This movement is used more frequently in squats, which can exercise the quadriceps on the front of the thigh. Persisting this movement for a long time can enable leg training to achieve more effective exercise effects.

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Related links: 13 free-hand core strength training methods