Dumbbell is a kind of fitness equipment for muscle training. It is mainly used for muscle strength training and muscle compound movement training. Regular dumbbell exercise can effectively exercise the muscles of the chest, abdomen, shoulders, legs and other parts. It has the same effect as other Compared with fitness equipment, dumbbell exercise methods are more diverse and simpler.
First, learn how to use dumbbells to strengthen your biceps, triceps, and chest muscles. Methods to exercise biceps include dumbbell curls, alternating dumbbell curls, seated dumbbell curls, incline dumbbell curls, inclined plank arm curls, squat curls, hammer curls, etc.; exercise triceps The methods include supine neck arm flexion and extension, seated neck arm flexion and extension, and single-arm neck arm flexion and extension, etc.; methods to exercise the chest muscles include dumbbell bench press, incline dumbbell bench press, dumbbell fly, waist straight dumbbell fly, etc.
Next, let’s talk about how to use dumbbells to exercise your shoulders and back. Methods to exercise the shoulders include dumbbell press, bent over lateral raise, dumbbell shrug, dumbbell lateral raise, dumbbell front raise, alternating front raise, prone lateral raise, etc.; methods to exercise the back include bent over one-arm dumbbell rowing , dumbbell shrugs, supine raises, etc.
Let’s take a look at how to use dumbbells to exercise your abs, arms, and legs. The abdominal exercises include dumbbell lateral flexion and extension; the arm exercises include overhand dumbbell curls, underhand dumbbell curls, single-bell internal rotation, single-bell external rotation, upright upward rotation, upright backward rotation, etc.; the leg exercises include dumbbells. Weighted squats, weighted dumbbell lunges, weighted dumbbell calf raises, etc.
Finally, let’s talk about the precautions for dumbbell exercise. When using dumbbells to exercise, you must master the essentials of dumbbell movements. When exercising, the movements must be standard, otherwise it is easy to strain or sprain. At the same time, do not frequently change dumbbells of different weights and extend the exercise time in order to quickly achieve exercise effects. , you must do it step by step, and you cannot use the same exercise method. You must change different exercise methods to achieve better results. Of course, the premise of all this is that you must do a good warm-up exercise.
Post time: Jan-04-2024