Fitness training methods:
1, lower back: Compared with barbells, lifting dumbbells can reduce the pressure on the spine. And it's more comfortable to do movements with dumbbells. If you use dumbbells to do straight leg hard pulling exercises, you can also effectively develop biceps femoris.
2. Legs: Standing, lifting dumbbells and doing one-legged heel lifting exercises are better than training with leg machines. You can also use the forefoot to step on the board, put the dumbbell on your knees, and carry out heel lifting exercises with one leg or both legs.
3. Back: Compared with barbells, bending over and paddling with one or two dumbbells (paddling with one arm is safer for the lower back) can make the back muscles grow faster. One-arm dumbbell rowing has always been a common back exercise for seven-time Olympic champions Li and Hani. Doing dumbbell bending and arm lifting exercises on the supine stool can not only exercise the serratus muscle in the chest, but also develop the muscle groups on both sides of the back.
4. Chest: On the supine bench, do supine push with dumbbells, and upward and downward oblique push are more conducive to muscle growth than barbells, because muscles can be stimulated more widely and deeply. You can also use dumbbells to do multi-angle' bird exercises' to develop various parts of the chest muscles.
5. Shoulder: All kinds of dumbbell exercises can develop shoulder muscles. For example, use dumbbells to do side lifts, forward lifts and bending birds, and develop the middle, front and back bundles of the deltoid muscles of the shoulder. To develop trapezius muscles, you can shrug your shoulders with dumbbells or practice in circles.
6, biceps brachii: dumbbell bending is the best exercise for many bodybuilding champions to practice biceps brachii "peak". Different dumbbell bending methods can make the upper arm stronger, and the muscle blocks separate from the back and protrude obviously.
Most male friends hope to develop chest muscles and abdominal muscles during fitness. These two parts show the standard of a good male figure, and it will be more elegant to wear any clothes while having these two parts of muscles. The most important thing is to make yourself more attractive and attract more attention from the opposite sex.