Dumbbell is one of the important instruments in bodybuilding training. Like a hammer and chisel, it can sculpt every muscle of the body. As long as you have a pair of dumbbells and a bench, you can do all kinds of bodybuilding training at will.

First, the 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.