Dumbbell is the most effective way to exercise chest muscles, and it is also the most important, convenient and commonly used fitness equipment in muscle strength exercise. Friends who like fitness will prepare a pair of dumbbells at home, so they can exercise anytime and anywhere. How to exercise chest muscles and arms with dumbbells has always been a topic of concern to many people.

Practicing dumbbells for a long time also has many advantages:

1, long-term practice of dumbbells can shape muscle lines and increase muscle endurance. Regular practice can strengthen muscles, strengthen muscle fibers and increase muscle strength.

2, improve muscle control ability, dumbbells are only controlled by hand, if there is no good control ability, just like a compass, turn east to west. Therefore, in order to maintain the direction and weight of dumbbells, you must learn to seek the assistance of other muscle groups, so that your muscle control ability can be improved.

3. To solve the unbalanced state, normal people should have "accustomed hands", especially retraining. Some people will have an imbalance in muscle strength (or muscle size) between the left and right sides because of long-term use of dominant hand training. How to solve it? Dumbbells are good corrective tools.

Next, share the dumbbell exercise method chart and teach you several dumbbell exercise action charts, so that you can quickly exercise developed chest muscles and strong arms.

Dumbbell exercise 1- Dumbbell bird

Lie flat on the stool, hold the dumbbell in your hand, inhale with your arms straight up, and slide down smoothly with your arms open so that your elbows are shoulder height. Slowly put down the dumbbell, show the action of drawing an arc, bend your arm 90 degrees, find a feeling of holding the bucket tightly, and go to the initial action.

Dumbbell exercise method 2- dumbbell bending arm push

Lying on the bench, feet firmly on the ground, dumbbells stopped above the chest. Lift the dumbbell and exhale! Let the pectoralis major feel caught when lifting. Raise your arm and straighten it, and slowly restore the movement to its original position. Repeat the above actions here.

Dumbbell exercise method 3- dumbbell bench press

Lie on the bench, push up with dumbbells, retract your elbows and clamp them at the same time.

Dumbbell exercise method 4- prone dumbbell rowing

Hold the bell with both hands, palms facing each other, adjust the hand posture to hammer shape and lie prone on the bench. Keep your back straight, keep your upper body still, contract your latissimus dorsi, and pull the dumbbell to your side with your elbow until it sticks to your body; Feel the force on latissimus dorsi! Always keep your elbows close to your sides, and pull your elbows up to lift the dumbbell. ?

Dumbbell exercise method five-sitting dumbbell side lift

Sit flat, hold your chest out and abdomen in, raise your waist, or lean your upper back on the cushion, and pay attention to the waist being empty and not close to the cushion; With your arms slightly bent, put the dumbbells on your legs, palms facing each other. Keep your sitting posture stable during the action, then inhale at the beginning of the action and focus your consciousness on the muscles of your shoulders. Especially the contraction of the middle bundle in the deltoid muscle, use the force of the middle bundle in the deltoid muscle to drive the arm to lift up, then lift the arm up until the upper arm is parallel to the ground, pause for about 1 second, maintain and feel the contraction of the deltoid muscle, then exhale and slowly return to the initial action.