Do you know anything about dumbbell movements? In fact, many fitness people want to know this question, because this is very important for people who gain muscle, so I will share with you the recommendation of dumbbell movements. I hope I can help you.

Muscle dumbbell action 1 First, sit dumbbell press.

Exercise muscle groups: deltoid and triceps brachii.

Second, dumbbell hammer bending

Sports muscle group: biceps brachii forearm muscle group

Third, dumbbell side lift

Sports muscle group: deltoid middle bundle

Fourth, the premise level of dumbbells.

Exercise muscles: deltoid toes, pectoralis major clavicle.

Five, dumbbell flat bench press

Exercise muscle groups: pectoralis major and deltoid.

Six, dumbbell tilt bench press

Exercise muscle groups: pectoralis major, deltoid and triceps brachii.

Seven, dumbbell bird

Exercise muscle group: pectoralis major

Eight, dumbbell step squat

Exercise muscle groups: hip, quadriceps femoris and hamstring.

Nine, dumbbells bend over and row

Sports muscle group: upper back muscle group

Bodybuilding dumbbell action 2 1, dumbbell opening and closing jump

We should all be familiar with the training action of opening and closing jump. It is a classic movement that we often use in high-intensity interval training. After 30 seconds of opening and closing, you can feel a significant increase in body temperature.

2. Dumbbell alternately lunges and squats

Because what we showed you above is a quick picture demonstration, you may not be very clear about this action, so let's tell you in detail how this action should be completed. First of all, you should hold the dumbbell with both hands and straighten your back before you can complete this lunge squat. When we do this action, we need to complete a leg change, which means you need to alternate legs on both sides.

3. Push the squat horizontally

On the basis of doing squats, we need to add an arm to push forward straight, and then we need to hold a dumbbell with the right weight in both hands, so that our training effect will be better. If you can't, just look at the picture demonstration given above. Although this action is a little fast, you should be able to understand it after watching it several times.

4, dumbbell lift opening and closing jump

This is also an opening and closing practice. When we finish the opening and closing jump, we still have to hold the dumbbell in our hands. When we do this opening jump, we should spread our legs as far as possible, which will make our training effect better. When we do the opening and closing jump, we need to make a dumbbell to move up with the rhythm of the action.

5. Dumbbell diagonal logging

This is a pictographic metaphor, which means that our action is particularly like a logging action, so we call it diagonal logging. When we do this training action, we need to hold a dumbbell with the right weight in both hands, and then complete this logging action as demonstrated in the picture. Control your speed, don't throw the dumbbell out too fast.