Many fitness-loving friends like to prepare a pair of dumbbells at home and take them out to practice at any time. One of the most common movements is to push the dumbbell up-the term is dumbbell press, which can exercise shoulder muscles, increase shoulder width and make clothes more stylish. But many mm are afraid that lifting dumbbells will exercise their thick arms. In fact, as long as you pay attention to the correct dumbbell movements, you will not only become a female Mount Tai, but also have a pair of strong and slender jade arms and become a healthy beauty!

Although this action is easy, many people do it irregularly. The most common mistake beginners make is to put the dumbbell too low, that is, the movement range is too large. Some people even lower dumbbells to shoulder-height level, so that their arms are tightly clamped and their elbows are close to their ribs. At this time, the load of shoulder muscles is relatively maximum. Heavy dumbbells can damage shoulder ligaments.

Some people may say that the barbell bar is placed on the clavicle when the weightlifter clean and jerk, and the height of the barbell is similar to that of the shoulder. If you look closely, you will find that his grip is very wide and his elbows are spread away from his body; He also helps his shoulders through difficult stages by exerting strength in his legs and lowering his center of gravity.

If you want to exercise shoulder muscles better, you must master the correct bodybuilding training movements-standing or sitting, keeping your back straight, raising dumbbells with both hands, keeping your arms apart so that your upper arm is parallel to the ground and your forearms are vertical to the ground. This is the initial posture, much like the action of surrender.

Shoulder strength pushes the dumbbell to the top of the head, and the motion trajectory is arc. Be careful not to let the two dumbbells collide; Stop lifting before the elbow is completely straightened, slowly control the descending action, and stop descending when you return to the initial position. Generally do 3-4 groups, each group 10- 15 times. You will find that the correct dumbbell lifting movement has a small range, but it is a more efficient and safer training method.