Many people like to exercise with dumbbells. Here I mainly introduce some ways to use dumbbells correctly. Let fitness enthusiasts use dumbbells correctly to exercise their muscles.

Tools/raw materials

Dumbbell, bench, bench, flat chair, inclined plate

Methods/steps

Dumbbell prone leg flexion-exercise right?

Exercise site: biceps femoris

1. On the prone stool, put dumbbells on your feet, suspend your calves, hold the stool end with both hands, and straighten your legs.

2. Then the biceps femoris exerts force to bend the calf, reaching the highest point so that the biceps femoris is in the peak contraction position and pauses. With the tension of biceps femoris, the weight of strength control gradually decreases.

Dumbbells bend over and stretch their arms-is this the right exercise?

Exercise site: deltoid muscle of back

1. On the prone stool, the limbs droop, one holds the dumbbell and the other holds the stool leg, so that the upper arm holding the bell leans and bends the elbow, so that the forearm naturally droops.

2. Keep the upper body and upper arm still, contract the triceps, and stretch the forearm backwards and upwards until the arm is completely straight, and at the same time completely contract the triceps. Hold still for a second, then bend your elbow and let your forearm slowly droop to the starting position.

3. Breathing method Inhale when stretching the forearm and exhale when drooping.

Sit on the dumbbell and push your arms back-is this the right exercise?

Exercise site: triceps brachii

1. Sitting on a bench with a pair of dumbbells. Keep your upper arms fixed at your sides, bend your elbows at 90 degrees, and lean forward so that your torso is as parallel as possible to the ground.

2. Keep your arms straight and parallel. Raise your upper arms slightly until they are level.

3. Inhale, slowly put down the dumbbell and return to the starting position.

Sitting, leaning and lifting-fitness, right?

Exercise site: posterior deltoid muscle bundle

1. Take a dumbbell in each hand and sit at one end of the bench; Put your feet flat on the ground and keep your feet close together; Lean forward until the chest almost touches the thigh; Hang your arms down, and keep the dumbbell between the calf and the bench; Keep your hands straight and elbows close to the lock.

2. Then lift your arms hard and lift the dumbbell in a semicircle until your arms are parallel to the ground and at the same height as your ears. Stop at the top, then put down the dumbbell to restore, repeat.

3. Breathing essentials: inhale when the arm is lifted to the side, and exhale when it is relaxed and restored.

Dumbbell bird on your back-exercise, right?

Exercise site: the outside of the whole pectoralis major muscle.

1. Keep the elbow slightly bent at a fixed angle and lower it to the back plane. When you lift them, you will feel your chest muscles stretching and contracting like holding a big tree, instead of going straight up and down.

2. The included angle between the upper arm and the forearm must be kept at 100 ~ 120, and the dumbbell should be on the plane of the shoulder and elbow joint, whether lifting or falling. Hold your chest out and sink your shoulders, so that the pectoralis major is in the "peak contraction" position and pause.

Tilt dumbbell bench press upwards-is it suitable for fitness?

Exercise site: pectoralis major, deltoid and triceps brachii.

1. Lie on your back, put dumbbells directly above your shoulders with your hands, put your feet flat on the ground, tighten your shoulder blades backwards, lean your back straight against the inclined plate, tighten your abdominal muscles and straighten your neck.

2. Follow a triangular trajectory when lifting, and the dumbbells should meet at the midline of the body above the chest and shoulders. Dumbbells are almost in contact with each other, and the peak contraction action should be smooth and smooth, paying special attention to the squeezing of pectoral muscles, and the action should be slow when recovering.

Sit on dumbbells and bend one arm.-Fitness, right?

Exercise site: brachioradialis muscle

1. Sit on the flat and hold the dumbbell in your right hand. The feet are fixed on the ground, slightly wider than the shoulders. Lean forward with your right forearm on your right thigh and palm down. The back of the wrist is at the knee.

2. Try to put down the dumbbell and inhale. The forearm contracts, the dumbbell bends to the highest point, and the peak contracts for one second. Tip: Only the wrist is moving in the whole process.

Arnold dumbbell recommendation-fitness right?

Exercise site: the front of deltoid muscle and the outside of deltoid muscle.

1. Hold a dumbbell in each hand, bend, stand or sit, but keep your back straight. Lift the dumbbell to the shoulder position with your palms facing yourself.

2. Then lift it up like a dumbbell and start to turn your wrist, so that when the dumbbell is lifted to the highest point, the palm faces forward.

3. Pause at the highest point, then put down the dumbbell in the opposite trajectory of lifting, and repeat.

Matters needing attention

When bending up, it is advisable to lift the calf perpendicular to the ground, and do not exceed it, otherwise the dumbbell will easily get out of control. After reaching the highest point, squeeze the biceps femoris hard and keep it for a period of time.

Try not to let the upper arm swing up and down when stretching the forearm.

When you divide your arms to the lower side, your elbows should be slightly flexed and lower than the side, your chest should stand high, and you should think about the middle part of pectoralis major when adducting, so that the consistency effect will be better.

;