With the development and popularization of fitness, many people understand the benefits of fitness and begin to pay attention to their body shape and health. People have entered the gymnasium one after another. But for work reasons, some people want to train but have no time to go to the gym. They are busy with work all day, and their health has begun to decline obviously after a long time. But it doesn't matter. Today, I will teach you how to train with a pair of dumbbells at home.

You don't have to go to the gym to exercise. As long as you know the method, you can train anywhere.

Dumbbell is a very easy and convenient training equipment. It is small and easy to place. It can not only exercise a beautiful figure, but also achieve the effect of strengthening the body. Dumbbells can be used in many movements and can exercise the muscles of the whole body. Compared with unarmed training, dumbbells can train beautiful lines.

Dumbbell has a high degree of freedom, and it can show its advantages for some muscles that are difficult to train. If you want to exercise, but you are afraid that you can't spare the time, then dumbbells are quite suitable for you, and you can use them at home or in the company.

Dumbbell bending is a very common training action, which stimulates the biceps brachii very strongly. There are many training actions and training modes, such as hammer bending, alternating bending, superior and so on.

The arm is a part that many people like to practice, especially men. The arm is the part that can best show a man's strength, and it also plays a vital role in other training movements.

Dumbbell bench press is a training action for chest, and pectoralis major is a powerful and valuable muscle.

There are two ways to push dumbbell bench press, one is fist to heart and the other is palm to palm. Both methods have a very good stimulating effect on pectoralis major. And this action can also be well trained to the triceps brachii. Pectoralis major is a very important muscle for many fitness enthusiasts, so most people love to train it. It can make your figure look stronger.

Shoulder is a very important muscle of upper limbs. Basically, shoulders are used in all upper limb activities, so this is a muscle that you must strengthen, which can not only widen your shoulders, but also protect your vital points and avoid being injured in life.

The most important thing in shoulder training is to press down slowly, and then press up quickly, so as to achieve better stimulation effect.

These movements can make your body more stylish and powerful, and the difficulty of the movements is relatively basic, so practicing these movements in a down-to-earth manner can bring you many benefits.

There are many training methods for dumbbells, such as muscle strength training, muscle dimension training and explosive force training. Choose the training method that suits you according to your own goals.