1, dumbbell bench press, bench press is the best and fastest way to exercise pectoralis major, deltoid and biceps brachii. First, you need to lie flat on the bench. If you practice at home, you can choose a hard bench. Don't arch your back and hips, and don't hold your breath, which will make your muscles lose control. Next, put your feet flat on the ground, hold a dumbbell in each hand, bend your elbows, and keep the dumbbell axis one centimeter above the nipple, with your palms facing your legs and perpendicular to your body. Then, slowly open your arms to both sides and slowly put down your arms. When the dumbbell falls to the arm muscles, push it up. When pushing up, push the dumbbell with the elbow slightly forward, and keep a wide distance between the two arms.
2, sitting sideways, this training method is mainly to exercise the lateral middle bundle of deltoid muscle. Step 1: Sit flat on the side stool, put your feet flat on the ground, keep your legs shoulder-width apart, and let your arms droop naturally. Keep your palms facing each other and keep a dumbbell shape. Then lift the dumbbell up with your arms instead of throwing it. Pull the dumbbell upward in a semi-circular arc, lift it to a position close to the ear root, pause for a moment, then put it down along the original circular arc and repeat the action.
3. Sit down and bend over, which is mainly the fastest and most effective way to exercise biceps brachii. First of all, sit down, keep your upper body slightly forward, put your left hand above your left thigh, the dumbbell held by your right hand naturally hangs down at the inner third of your thigh, and keep your right arm at 45? , palm inward, then slowly lift the dumbbell up to the chest in a semi-circular path, stay for a while, then resume the action in the original contraction path, and repeat the training with both hands.
4. Sit on dumbbells and bend alternately to exercise biceps brachii. At first, you need to sit on a flat stool, with your back close to the back of the stool, or you can sit at the end of the stool, with your upper body straight, your legs naturally spaced shoulder-width, your hands holding the dumbbell naturally drooping, your palms inward, and your arms close to your sides. Then, keep the elbow stable, move with the elbow as the fulcrum and the half arm as the radius, push the dumbbell to the highest point and stay for a while. Then, put down the dumbbell according to the original path and move your hands repeatedly.
5. Sit on dumbbells and press shoulders to exercise the large muscle groups in the upper part of the trunk. Sit naturally on the stool, with your upper body straight, your feet open and your feet on the ground. Hold the dumbbell with both hands, keep the bent arm vertical to the ground, keep the central axis of the dumbbell horizontal to the ground, and naturally relax the arm. Place the dumbbell almost flush with the shoulder, abdomen and chest, and press the dumbbell to the top with the help of deltoid muscle strength. Keep the dumbbell stable during pressing, pause for a moment, then naturally put it down and repeat the action.
6, dumbbell prone leg bending, exercise biceps femoris. First of all, lie prone on a bench or leg bending equipment to ensure that your knees are beyond the end of the bench and your calves are suspended. Hold one end of the stool or the handle tightly with both hands, straighten your legs, tighten the dumbbell with your feet, and exert force with your legs to make the dumbbell slide to the highest point along the arc of your legs. After a short pause, put the dumbbell in the initial position along the original path, and then repeat the training.
After reading so much, I think your training plan should also be put on the agenda. Dumbbells are definitely your best choice for you to achieve strength training quickly. Through the above brief introduction, I believe you have a certain understanding of the use of dumbbells, so pick up your dumbbells and move them quickly! ! !