So you can't simply say that you need to weigh more to practice. It is most important for us to choose the right weight according to our own needs. Friends who have just practiced fitness can choose lightweight and gradually gain weight according to our exercise time.
The following dumbbell movements can exercise our shoulders well. Let's take a closer look.
1, dumbbell side lift
This is mainly to exercise our shoulders by lifting dumbbells with our arms. First, let's stand up straight, then take out the dumbbell and grab it. Put your hands on your sides and lift the dumbbell from bottom to top. Elbows can be slightly bent and raised as high as possible but not above the head, which will be dangerous. If you accidentally slip your hand when using the dumbbell again, you must avoid it quickly so as not to hurt yourself. Do 30 flat lifts every day and continue after a short rest.
2. Tilted dumbbell bird
First of all, we can lie prone on the equipment, or we can do this while standing. Put your arms on your sides and pull up the dumbbells respectively. If you want to practice your back, do it with elbow press and back strength. If you want to exercise our shoulders and deltoid muscles, you should keep your elbows up so that our deltoid muscles and shoulders can be fully exercised. This action is best done more than 20 times. If you can't do it continuously, you don't have to do it 10 times, and then take a rest to relax your muscles before continuing to exercise.
3. Single dumbbell lift (flat lift before dumbbell)
First of all, stand up straight and hold a dumbbell at your side. We should not let dumbbells touch our bodies. The lifting speed should be even, neither too fast nor too slow. Dumbbells should never be raised above our heads. After doing 15, adjust your breathing, rest for 2 minutes, then switch sides and continue to move with the other side. In this way, both sides can get even exercise, and there will be no situation where one side is big and the other side is small.
4, dumbbell press
First, we sit on the equipment to relax, and then spread our legs for a distance. While contracting the abdomen, the back of the body must always be straight. Then grab two dumbbells with both hands at the same time, and then lift them up to a very high horizontal line at the same time. We can gradually strengthen the weight of our dumbbells according to the progress of exercise. After 20 lifts, we can adjust our breathing, have a rest, and then continue to do this action.
It is best to do more than 40 exercises every day, so that our muscle lines can be better pulled up and stretched. Dumbbells are very important and convenient tools in our daily fitness. Besides in the gym, we can also strengthen our exercise through it. At home, we can also exercise with dumbbells.
Its biggest advantage is that it can increase our exercise intensity and enable us to stimulate the stretching of our muscle layer through more consumption. But it should be noted that novice friends must hold the dumbbell tightly, and don't let it slide down and hit their feet or sprain their hands with the dumbbell that is too hard. I believe you can build your shoulders soon.