Dumbbell is one of the important instruments in bodybuilding training. Like a hammer and chisel, it can sculpt every muscle of the body. As long as you have a pair of dumbbells and a bench, you can do all kinds of bodybuilding training at will. Here's how to use a pair of dumbbells for full-body exercises.
1 lower back: compared with barbells, lifting dumbbells can reduce the pressure on the spine. And it's more comfortable to move with dumbbells. If you use dumbbells to do straight leg hard pulling exercises, you can also effectively develop biceps femoris.
Legs: standing upright and holding dumbbells for one-leg heel lifting exercise is better than using leg machine training. You can also use the forefoot to step on the board, put the dumbbell on your knees, and carry out heel lifting exercises with one leg or both legs.
Back: Compared with barbells, bending over and paddling with one or two dumbbells (one arm is safer for the lower back) can make the back muscles grow faster. One-arm dumbbell rowing has been the champion of Mr. Olympia for seven times, Li? Hani's usual back exercises can not only exercise the anterior serratus muscle in the chest, but also develop the muscle groups on both sides of the back.
Chest: On the supine bench, it is more beneficial to muscle growth to use dumbbells for supine, upward oblique push and downward oblique push than barbell, because it can stimulate muscles extensively and deeply. You can also do multi-angle bird exercises with dumbbells to develop all parts of the chest muscles. A good practice method is to do a set of dumbbell bench press exercises immediately after finishing a set of dumbbell flying birds. This kind of exercise is not only effective, but also can reduce the burden on shoulders and avoid sports injuries.
Shoulder: All kinds of dumbbell exercises can develop shoulder muscles. For example, use dumbbells to do side lifting, front horizontal lifting, bending birds, and develop the middle bundle, gallbladder bundle and back bundle of shoulder deltoid muscle. To develop trapezius muscles, you can shrug your shoulders with dumbbells or practice in circles.
6 biceps brachii: Dumbbell bending is the best exercise for many bodybuilding champions to practice biceps brachii "peak". Different dumbbell bending methods can make the upper arm stronger. From the back, the pieces are separated and stand out obviously.
Triceps brachii: The triceps brachii can develop into a horseshoe shape by using dumbbells for flexion and extension of one arm or both arms. When practicing, dumbbells can be lowered as much as possible to enhance the training effect.
Forearm: dumbbell wrist flexion can develop the medial forearm muscles; In order to develop the lateral forearm muscles, you should use the reverse wrist grip to bend.
9 thighs: Heel pad small wooden board to do dumbbell weight-bearing squat exercises and develop quadriceps femoris. If you lie on a bench with dumbbells on your feet and do bending exercises, you can exercise your biceps femoris. You can also do dumbbell scissors squats (pictured)
10 abdomen: supine, put the dumbbell behind your head, sit-ups, you can exercise upper abdominal muscles; Abdominal contraction and leg lifting (upper body motionless) can exercise lower abdominal muscles.