Exercising arm muscles is the only way to have strong arm bending. But arm muscle exercise is not just as simple as simply exercising arm muscles. In addition to arm exercises, you should also exercise your shoulders and triceps brachii.
The following small series will share with you several exercise methods of using dumbbells to exercise your arms. Dumbbell arm muscles can accelerate fat burning, eliminate excess muscles in the arm, and make your arm muscles firmer and more elastic.
Weight training of shoulder and triceps brachii
1, weightlifting
Hold a pair of dumbbells, bend your knees slightly, and push the dumbbells up to your head with explosive force. Keep the core tight throughout the process and don't bend back. Complete three groups of exercises, and each group will do 15 times.
2, one-arm dumbbell press
Sitting posture, hold a dumbbell with both hands backhand, lift it to the shoulder source, inhale, then lift the left and right arms alternately, and turn the wrist to make the palm forward at the same time, and exhale after the action is completed. Complete three groups of exercises, with each group holding hands 15 times.
3, sitting posture triceps dumbbell lift
Bending down to lift the dumbbell arm requires a chair to support the other hand. In practice, the upper arm of the bell-holding arm remains motionless, and the triceps brachii is straightened backwards with the forearm on the elbow joint as the axis. Complete three groups of exercises, and each group will do 15 times.
Arm muscle training
1, triceps dumbbell expansion
Sit on a bench, keep your upper body upright, and hold dumbbells in both hands. Hold the dumbbell above your head and bend your elbow. Forearms naturally droop backwards. Keep your upper arm close to your face.
Then slowly stretch the forearm to straighten the arm slowly until the triceps brachii is tense, and pause for 2 seconds. Then slowly bend your elbow and return to the original action. Complete three groups of exercises, and each group will do 15 times.
2, biceps brachii exercise
Take a dumbbell in each hand and let your arms hang at your sides. Bend two dumbbells slowly and try to let them touch your shoulder. Complete three groups of movements, and each group makes 15 bends.
When using dumbbells to do arm muscle exercises, you should pay attention to adjusting your breathing and keeping up with the exercise rhythm.