Dumbbell bench press
Starting posture: supine on the bench, hands holding dumbbells, shoulder blades together, waist bent, feet firmly on the ground. At the beginning, the fist is opposite to the eyes, and the dumbbells are in a line.
Skills of doing the action: Push the dumbbell upward, and put the dumbbell slightly together, exhale after the action is completed, return to the starting position smoothly, and inhale. When doing training, pay attention to the trajectory of dumbbells. You should press the dumbbell firmly, extend your elbows to both sides and move your arms in the same vertical plane. Putting the dumbbells together slightly can expand the range of activities of the chest muscles and enhance the effect of the whole training. Don't straighten your arms completely to avoid putting too much pressure on the triceps brachii.
Other tricks: you can adjust the tilt angle of the bench so that all parts of the chest muscles can be fully exercised. If the tilt angle of the bench is 30-40 degrees, then the upper part of the chest muscles will get a good exercise, which is called upward tilt dumbbell press. In order to exercise the lower part of the pectoral muscles, please lower the inclination angle of the bench, which is called downward inclined dumbbell press.
Dumbbell bird
Starting posture: relax and lie flat on the narrow stool, and step on the ground with your feet firmly to ensure the free movement of your shoulders. Hold the dumbbell, keep your arms straight up and bend 45 degrees.
Action description: Lie on your back on the bench, stand firm with your feet, the trunk is in a bridge shape, the upper back and buttocks touch the stool surface, and the dumbbell naturally extends directly above the shoulder joint, with the distance between your hands slightly less than the shoulder width. Two hand-held dumbbells slowly fell to one side. In the process of falling, the angle between elbows gradually becomes smaller. When reaching the limit, the elbow joint forms an angle of 100- 120 degrees. The pectoralis major contracts, the dumbbell ascends along the original path, the ascending path is arc-shaped, and the angle between elbows gradually increases, returning to the preparation posture.
Other tricks to do the action: the upward leaning dumbbell bird action has a very significant exercise effect on the thickness and lines of the upper part of pectoralis major; The downward sloping dumbbell bird action has a very significant exercise effect on the thickness and line of the lower part of pectoralis major muscle. It should be noted that the intracranial pressure will increase when the head is down. So the action time should not be too long. In order to make pectoralis major develop in a balanced way, three movements must be done in each training.
Matters needing attention in using dumbbells
The purpose of exercise is to gain muscle, and it is best to choose dumbbells with 65%-85% load. For example, if the weight you can lift each time is 10 kg, then you should choose dumbbells with a weight of 6.5 kg-8.5 kg for exercise. Exercise 5-8 groups every day, 6- 12 times in each group, and the exercise speed should not be too fast, and the interval between each group is 2-3 minutes. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.
Using dumbbells scientifically can really get good exercise effect. It is said that Schwarzenegger's bodybuilding muscles are mainly obtained through dumbbell exercise. However, there are indeed many people who have neither increased their strength nor become fit after exercising with dumbbells, and they are often disheartened. Dumbbells have also been shelved and even become a substitute for hammers. In fact, dumbbell fitness is very knowledgeable. If you don't do it, the exercise effect will often be disappointing. (Refer to website: Dumbbell 8)