Although more and more people choose to go to the gym to exercise, some people can only rely on dumbbells for training due to various factors. Have you ever thought that just a pair of dumbbells can achieve a purpose of fitness, although it is not as comprehensive as going to the gym, it also has quite good results.

First of all, the article begins by saying that the intensity and capacity of our training are not enough with dumbbells. Therefore, for the differentiated training of bodybuilding in China, it is not very recommended to use dumbbells for fitness, but to use antagonistic muscle group training, so the effect may be better.

Giving priority to training large muscle groups in fitness is quite beneficial to our overall muscle structure, so we will focus on the larger muscle groups, which are actually smaller muscle groups.

Dumbbell bench press

First of all, at home, we don't have a chair that can adjust the angle, so we use the flat training method, which is mainly aimed at our whole pectoral muscles, and can exercise the thickness of our pectoral muscles and make our pectoral muscles fuller.

Dumbbell bird

While developing the thickness of the pectoral muscle, we also need to develop the width of the pectoral muscle, that is, to widen the pectoral muscle. This action is mainly to build the outer edge of our chest muscles, and it is not the action that many people think of to train the seam in the chest.

Supine straight arm pull-ups

This action is very interesting, and the training position is different from different angles. The older generation of bodybuilders like to practice this movement, but it is rare now. In this action, the dumbbells are pulled to different positions, and the training parts are different. Pulling to the collarbone is our upper chest, and then pulling is more training for our back.

Dumbbell rowing

For the muscles of the back, there are not many options for using dumbbell movements only. Dumbbell rowing is an action to build back thickness. We should not only ensure the standard of action, but also pay attention to contraction.

Cup squat

Dumbbells are not widely used in leg muscle exercise. The glass squat is a basic movement, which aims to activate the target muscle group before training or lay the foundation for barbell squat. Talking in family fitness is better than nothing.

Arrow squat

The main muscle group of this movement training is similar to squat, but the difference is that the weight is quite different. We can use this action to complete leg training.

We can also do some shoulder training with dumbbells, but compared with these main muscle groups, the weight of dumbbells is not a good choice. The weight of shoulder training needs light, small weight and multi-group mode.

Dumbbell training has low intensity and small capacity. Although it can play a role in fitness, the effect may not be as high as expected. We can also increase aerobic training and stick to it all the time, even if it is to strengthen the cardiopulmonary ability and achieve the effect of burning fat.