Training to strengthen the upper limbs is essential. It prevents back problems by building bone density, so when this region is strengthened, your posture stays upright and you feel less pain. But do you know which upper limb exercises strengthen the region and can be done at home?

In addition, strengthening the upper limbs helps burn calories. People often believe that because there is not much fat in the upper limb muscles, it is only necessary to train the lower limbs to "equalize" them.

However, a study by University of Connecticut, in the United States, showed that focusing on strengthening every muscle in the body speeds up the process of losing weight. fat This is because when there is more fibrous composition of the muscles, the metabolism is accelerated.

During the days of social isolation, several people have chosen to train at home, so here are the best exercises to strengthen the upper limbs:

Upper Limb Exercises: Strengthen at Home

1 - Dumbbell rowing

1. Stand upright and hold the dumbbells next to your thighs, palms facing inward;
2. Next, bend your elbows, very close to your torso, bringing the weights towards your pectorals;
3. Do 15 repetitions.

Read also: Easy exercises to lose weight at home

2 - Chair push-ups

1. Place a chair with some weights on top of it, so that it is fixed on the ground;
2. Then, stand with your back to the seat, place your hands on the edge, and extend your legs forward. Remember that your weight will be supported by your arms and heels;
3. Bend your arms, lower your hips, and return to the starting position;
4. Repeat the movement 15 times.

Read also: Back Exercises: Know which ones are the best

3 - Board

1. Place both hands on the floor and lean on your elbows and forearms. Also, divide the weight on the tips of your feet (which should be slightly apart);
2. Also, remember to keep your abdomen contracted and head and body straight, in line with the spine;
3. Stay in the position for 30 to 60 seconds.

4 - Exercises for upper limbs: French triceps

1. Lie on your stomach and bend your knees;
2. In this way, hold the dumbbells in front of your forehead, with your elbows bent at 90°;
3. Extend your arms, bringing the weights toward the ceiling, in line with your shoulders;
4. Finally, return to the starting position and do 12 repetitions.