Dumbbell training plays an important role in the whole fitness training. If used well, dumbbells can be used all over the body, and dumbbell training movements are also healthy and easy to master, which is very suitable for novice training. If you are new to fitness, or don't have time to go to the gym for training, then you can buy a pair of dumbbells to start your fitness and muscle training. Dumbbell training is of great help to strengthen the training of chest muscles, shoulders, arms and even the whole upper body. Upper body training is not just about gaining muscle or shaping.

For example, some edge parts need dumbbells to change the angle to effectively achieve the effect of modification and shaping, so dumbbell training must be used more when shaping, especially during the shaping period of chest muscles and shoulders. Dumbbell training is difficult to strengthen to the edge of the pectoral muscle, the edge of the upper pectoral muscle, the edge of the lower pectoral muscle and the middle seam of the pectoral muscle, which is difficult to stimulate and must be fixed.

Like shaping shoulders, it is basically dumbbells that can be effectively completed. The toe, middle and back of deltoid muscle of shoulder need dumbbells to change stimulation from different angles. It is generally difficult to achieve the effect of angle change with fixed instruments, so we must learn to use dumbbells to train shoulders.

Today, I will arrange a set of whole-body training movements about dumbbell training, which can help you train all parts with dumbbells. There are nine movements in this training, all of which are dumbbell training and abuse all muscles of the whole body. The advantage of multi-joint exercise is that it is more efficient than single-joint exercise, which can make you get twice the result with half the effort in training, so if you don't have much time and want to gain muscle quickly, you must learn these movements!

Action 1, dumbbell bending+shoulder push: training biceps brachii, triceps brachii, deltoid toe and middle toe.

Action 2, dumbbell squat: train hips and legs, promote testicles, and practice legs.

Action 3, single-arm dumbbell rowing: training shoulder, back and arm muscles.

Action 4. Walking with load: Don't underestimate this movement, it is one of the most primitive ways to improve physical fitness.

Action 5, squat push: training hip, leg and arm muscles can exercise almost 70% of the muscles of the whole body, which is a very difficult action.

Action 6, dumbbell swing: train the back of the body to interrupt muscle and cardiopulmonary function. Men suggest 10- 15kg, and women suggest 6-8kg.

Action 7, dumbbell downward oblique bench press: training pectoralis major and triceps.

Action 8, supine pull-ups: train latissimus dorsi, pectoralis major, deltoid posterior bundle and core muscles.

Action 9, supine weight-bearing belly roll: train the core muscles of the waist and abdomen.

Each action 10- 15 times, 2-3 cycles. During training, every movement should be as slow as possible and in place, so as to experience the strength of each muscle group.