Dumbbell is one of the most common and practical exercise equipment. The effect of exercise is very good.

2, dumbbell exercise arm must first move the standard. Irregular movements have no exercise effect. Whether it's the bending of the second humeral head or the bending of the triceps brachii, it's best to reduce the weight, but also to standardize the action and not to borrow money.

3. Go up and down quickly. Take the bending of biceps brachii as an example. Bend quickly and release slowly when applying force. The slower the better, the slower the biceps brachii can be. The most taboo is to get up and down quickly. This kind of exercise is poor.

4. Peak shrinkage. During the exercise, when the dumbbell reaches the peak, it should pause for 2-3 seconds, which can give more stimulation to the muscles.