For male friends, strong arm muscles are not only the key to show their arm strength, but also the shelter for female friends. Weak arms cannot show the masculine beauty of men, so the exercise of arm muscles becomes very important for male friends. So how to use dumbbells to exercise arm muscles? Let's get to know each other.

First, the standing bending method

Specific practices:

1. Hold the dumbbell with both hands and palm forward; Stand with your arms between your shoulders, chest out, abdomen in and hips up.

2. Lift the dumbbell forward, and then press it upward until it is close to the shoulder until the upper arm stops completely; Repeat this action and restore it slowly.

Second, pay attention to bending over to practice.

Specific practices:

1, people sit on one side of the chair with their feet flat on the ground, and the distance between their feet is slightly wider than their shoulders.

2. Hold the dumbbell tightly, and the upper arm should be close to the inner thigh above the knee; Slightly bend the arm holding the dumbbell to make the biceps tense.

3. Lift the arm upward, but the scapula does not move, and the forearm contracts to the upper arm; The biceps brachii is tight but not loose, and slowly recovers.

Three, standing posture concentrated bending method

Specific practices:

1. Hold a dumbbell in one hand and keep your arm close to the inclined upper part of the chair.

2. The arm holding the dumbbell is slightly bent, and the biceps brachii is always tight; The other arm should be placed between the chair and the upper arm; Lumbar extension.

3. The forearm bends upward to the upper arm, and the upper arm and scapula should be completely stable; Keep the biceps tense and recover slowly.

Four, triceps high stretching method

Specific practices:

1, feet apart, shoulder width, knees slightly bent; Grab a dumbbell with both hands; Raise your arm, reach over your head, and bend your elbow 90 degrees.

2, keep the upper arm stable, elbow bending straight up, higher than the top of the head; After the arm is completely straight, keep still, bend your arms and arms, recover slowly, and never relax your muscles.

Five, supine arm flexion and extension method

Specific practices:

1, headrest chair, lying flat; Hold the dumbbell with both hands, lift your arms up until your elbows are up, and lift the dumbbell above your head with both hands.

2. Hold your chest and clip your shoulders; The back waist is slightly bent, the upper arm is still, and the hands are raised in an arc; Repeat the action and recover slowly.

The above introduces five ways to exercise arm muscles by eating dumbbells, and male friends who love fitness may wish to take it as a reference for daily training. As we all know, dumbbells play an irreplaceable role in fitness, and compared with other bulky fitness equipment, using dumbbells to exercise muscles will be more flexible.