Dumbbell bench press

A. Key exercise parts: pectoralis major, deltoid and triceps brachii.

B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up.

C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it reaches the lowest position, it will be pushed up.

Action, exhale when push-ups. Then push it to the open position and sit down.

D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.

Dumbbell bird in prone position

A. Key exercise areas: pectoralis major and deltoid.

B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest.

C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall until the muscles on both sides of the chest feel full.

Stretch and make the upper arm lower than the shoulder level. Take a deep breath when the dumbbell falls. Hold down the bell and lift it back to its original position along the original road.

Exhale at the right time.

D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to stretch and contract.

Dumbbell push

A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. Such as deltoid, trapezius, upper pectoral muscle,

Triceps brachii and upper back muscles. B. Starting position: Hold the bells on both sides of the head with both hands. C. Action process: hands are vertical.

Push the dumbbell until the arm is straight. Then slowly lower it to the starting position. D. training points: the dumbbell grip is much bigger than the barbell.

Freedom.

Side lifter

A. Key exercise site: the lateral middle bundle of deltoid muscle. B. Starting posture: stand naturally, holding dumbbells in front of the pituitary gland in each hand.

Elbow slightly bent, eyes forward. C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to be flush with the head.

High position. Then, slowly fall back to the original position along the original path and repeat it. D. training points: during the lifting of the bell,

Elbow and wrist are always slightly flexed, which is more effective for deltoid contraction. When the dumbbell is lifted to both sides, both hands should exert force at the same time.

Turn your wrist up slightly above your thumb until it reaches the highest position. When the dumbbell falls, the wrist turns back.

Use dumbbells or barbells to lift horizontally before.

A. Key exercise areas: upper chest and deltoid toes. B. Starting posture, standing naturally, holding a bell or a barbell in each hand.

Hanging in front of your legs. C. Action process: Lift the dumbbell or barbell forward (elbow slightly flexed) until it is parallel to the line of sight.

. Then, slowly put down the reduction and repeat it. D. training points: if you use dumbbells, put your fists and eyes forward and hold the bell in front of you.

Lift it. This method is to concentrate on training deltoid toes alone.

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