Dumbbells are used for muscle strength training and muscle compound action training. Patients with low muscle strength due to sports paralysis, pain, long-term inactivity, etc. Holding dumbbells, you can use the weight of dumbbells to actively exercise against resistance and train muscle strength. Dumbbells can train a single muscle; If you increase your weight, you need the coordination of multiple muscles, and it can also be used as a kind of muscle compound action training.

Dumbbells can exercise upper limb muscles and waist and abdomen muscles. For example, when doing sit-ups, putting dumbbells behind your neck with both hands can increase the load of abdominal exercises; Hold one's hand speechless

Bell can exercise the internal and external oblique muscles of abdomen by doing lateral flexion or rotation; Keep your arms straight forward and lift dumbbells sideways to exercise your shoulder and chest muscles. Can exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.

Here are some ways to practice dumbbells:

First, lower back: compared with barbells, lifting dumbbells can reduce the pressure on the spine. And it's more comfortable to do movements with dumbbells. If you use dumbbells to do straight leg hard pulling exercises, you can also effectively develop biceps femoris.

Second, the calf: standing, holding a dumbbell for one-legged heel lifting exercise, is better than training with a calf machine. 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.

Third, the back: Compared with barbells, bending over and paddling with one or two dumbbells (paddling with one arm is safer for the lower back) can make the back muscles grow faster.

One-arm dumbbell rowing has always been a common back exercise for seven-time Olympic champions Li and Hani. Doing dumbbell bending and arm lifting exercises on the supine stool can not only exercise the serratus muscle in the chest, but also develop the muscle groups on both sides of the back.

Chest: On the supine stool, pushing with dumbbells horizontally, obliquely upwards and obliquely downwards is more beneficial to muscle growth than using barbells, because it can stimulate muscles more widely 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 lifts, forward lifts and bending birds, and develop the middle, front and back bundles of the deltoid muscles of the shoulder. To develop trapezius muscles, you can shrug your shoulders with dumbbells or practice in circles.

Six, 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, and the muscle blocks separate from the back and protrude obviously.

Seven, triceps brachii: the use of dumbbells to do one-arm or two-arm neck and back arm flexion and extension exercise, can make triceps brachii develop into a horseshoe shape.

When practicing, dumbbells can be lowered as much as possible to enhance the training effect.

Eight, forearm: dumbbell wrist bending can develop the medial forearm muscles; In order to develop the lateral forearm muscles, you should keep your back bent.

Nine, thighs: heel pad small wooden board to do dumbbell weight-bearing squat exercises, you can develop quadriceps. If you lie on a bench, put dumbbells on your feet and do bending exercises, you can develop biceps femoris.

Ten, abdomen: lie on your back, put the dumbbell behind your head and sit up, you can practice the upper abdominal muscles; Abdominal contraction and leg lifting (upper body motionless) can exercise lower abdominal muscles.

Side lifter

Stand up straight, hold a dumbbell in each hand, and the palms must be opposite. Keep your arms slightly bent and lift the dumbbell horizontally to a height slightly above your shoulders. Stop for a while, and then slowly put it down to recover.

How about dumbbell exercise? It's actually quite simple. You can exercise biceps with dumbbells to enhance your arm strength. Dumbbells can squat with the help of our bodies. By practicing with dumbbells every day, it is very helpful for slimming, losing weight and bodybuilding. Women use dumbbells to slim their arms and shape their bodies.