Hello, my friend, I'm a fitness instructor, and I'm glad to answer your question.

Dumbbell bench press A. Key exercise parts: pectoralis major, deltoid and triceps brachii. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground.

Hold the dumbbell with your palms straight up. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it drops to the lowest position, it will do push-ups and exhale when it is pushed up.

Then push it to the open position and sit down. D. training points: don't arch your back and hips or hold your breath, which will make your muscles out of control. This is a dangerous lying dumbbell bird. A. Key exercise areas: pectoralis major and deltoid.

B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly flexed until the muscles on both sides of the chest feel fully stretched, and the upper arms fall to the level below the shoulders.

Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position.

D. Training points: Dumbbells fall to both sides. If your arms are in a straight state, it is difficult for your chest muscles to get dumbbells for stretching and muscle contraction. A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles.

B. Starting position: Hold the bells on both sides of the head with both hands. C. Action process: push the dumbbell vertically with both hands until the arms are straight. Then slowly lower it to the starting position.

D. training points: dumbbell grip has greater freedom than barbell. Side lift A. Key exercise site: the lateral middle bundle of deltoid muscle.

B. Starting posture: stand naturally, with dumbbells in each hand in front of the anterior pituitary, elbows slightly flexed and eyes forward. C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to the head level.

Then, slowly fall back to the original position along the original path and repeat it. D. training points: in the process of lifting and releasing the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of deltoid muscle.

When the dumbbell is lifted to both sides, at the same time, the wrist is turned up slightly higher than the thumb until it is lifted to the highest position. When the dumbbell falls, the wrist turns back.

Use dumbbells or barbells to lift horizontally before. Key exercise areas: upper chest and deltoid toes. B. Starting posture, stand naturally, hold a bell in each hand or hold a barbell in front of your legs.

C. Action process: Lift the dumbbell or barbell forward (elbow slightly flexed) until it is parallel to the line of sight. Then, slowly put down the reduction and repeat it.

D. training points: if you use dumbbells, put your fist forward and hold the bell in front of you. This method is to concentrate on training deltoid toes alone.

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Correct dumbbell fitness method

Sitting posture, one arm, neck and back arm flexion and extension A. Key exercise parts: triceps brachii.

B. Starting posture: Sit on a stool with your feet flat on the ground, hold the bell in your right hand, palm forward, and hold it straight above your head. Put your left hand on your left waist.

C. Action process: the right upper arm clings to the right ear and does not move. The bell falls on the left shoulder in a semi-circular arc, and the lower the bell falls, the better.

Then use the contraction force of the triceps brachii of the right arm to hold the bell, lift it up and reset it. Do it repeatedly.

When the left hand and the right hand alternate, the same number of times should be completed. D. training points: the training effect of holding the bell diagonally behind the head is better than that of falling behind directly.

Img。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 199906。 Prone arm flexion and extension A. Key exercise site: triceps brachii. B. Starting posture: naturally stand at one end of the stool, bend the upper body forward until the back is parallel to the ground, support the left hand on the stool with the palm of your hand, hold the dumbbell in the right hand, bend the elbow, and make the right upper arm close to the side and parallel to the back, and the forearm droop.

C. Action process: hold the bell, keep the upper arm close to the body, fix the elbow position, hold the bell and lift it until the arm is straight, and then slowly lower it to recover. Only the forearm moves up and down.

D: training points: adopt the "isolated training principle". Hold the bell until the whole arm is straight, make the triceps brachii contract completely, keep still and meditate 1, 2, 3, and then put it down for reduction. Img。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 199908。 Dumbbell rowing A. Key exercise areas: upper back muscles, especially latissimus dorsi and biceps brachii.

B. Starting posture: kneeling on the bench with one leg and one hand on the bench surface. Hold the dumbbell forward with the other fist eye, next to the pituitary gland.

Stand with your other leg straight and your upper body bent forward until your back is parallel to the ground. C. Action process: Hold the bell close to the leg side and lift it up to the shoulder or higher. When lifting the bell, concentrate the contraction force of latissimus dorsi.

Then slowly put it down and recover along the original road. Do it repeatedly.

Practice with one hand, and then switch to the other. D: Training points: When the dumbbell is lifted to the highest point (shoulder height), the upper body slightly turns to the other side, which will be more conducive to the complete contraction of the back muscles.

Img。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 19993 1。 Exercise of biceps brachii A. Key exercise position: biceps brachii B. Starting position: sitting or leaning, slightly upper body. C. Action process: Hold the bell and slowly bend your elbow up to your chest. Don't move your upper arm, stick to the inner thigh.

D. training points: when holding the bell, don't let go of your back. When the bell bends to the chest, make the biceps brachii as tight as possible and keep still for 3 seconds.

Then, put it down slowly. You can also do it standing.

Img。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 199937。 Standing dumbbell hammer lifting A. Key exercise parts: main bodybuilding brachialis and biceps brachii muscle groups. B. Starting posture: upright or sitting posture, arms straight and naturally drooping, dumbbell in hand, tiger's mouth facing forward.

C. Action process: At the same time, both upper arms bend upward around the elbow with dumbbells, forcibly tighten the upper arm and forearm, pause for 2-3 seconds, then exhale, slowly put down the bell and return to the side, and repeat the exercise. D. training points: when holding the lever and swinging, the upper arms of the two arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed.

Img。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 199950。 Sit on dumbbells and bend alternately. A. Key exercise parts: biceps brachii B. Starting position: sitting at one end of the stool, holding dumbbells in both hands, next to the pituitary gland. C. Action process: bend the bell with one hand to the shoulder, then slowly put it down, bend the bell with the other hand, and bend your hands alternately.

D: Training points: Some bodybuilding champions like to turn their palms down and their wrists outward to their shoulders at the beginning. When you put it down, turn it back and restore it. They think it is more effective to do so. Img.pcpop/upimg3/2005/117/0000199959. Dumbbell bench press A. Key exercise areas: pectoralis major, deltoid and triceps brachii.

B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up.

C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it drops to the lowest position, it will do push-ups and exhale when it is pushed up. Then push it to the open position and sit down.

D. training points: don't arch your back and hips, and don't hold your breath, because it will make your muscles lose control and be dangerous. IMG。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 19967。 Push dumbbells on the bench. A. Key exercise parts: B. Starting position: supine on the bench with an upward inclination of 35-45 degrees.

C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle).

When descending to the lowest place, do push-ups and exhale when doing push-ups. D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension.

Triceps brachii as a secondary supplementary strength. Img。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 199978。 Dumbbell bird A. Key exercise parts: pectoralis major and deltoid muscle.

B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly flexed until the muscles on both sides of the chest feel fully stretched, and the upper arms fall to the level below the shoulders.

Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position.

D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to get the feeling of stretching and muscle contraction. Img。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 199983。 Tilt dumbbell bird upward A. Key exercise areas: upper chest and deltoid muscle.

B. Starting posture: lie on your back on an inclined bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall to the muscles on both sides of the chest to feel fully stretched.

When the dumbbell falls,

What are the correct exercise methods for dumbbells?

Dumbbell bench press A. Key exercise parts: pectoralis major, deltoid and triceps brachii.

B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up.

C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it drops to the lowest position, it will do push-ups and exhale when it is pushed up. Then push it to the open position and sit down.

D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control. This is a dangerous lying dumbbell bird. A. Key exercise areas: pectoralis major and deltoid. B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest.

C. Action process: Two hand-held dumbbells fall to both sides in parallel, and the elbows are slightly flexed until the muscles on both sides of the chest feel fully stretched and the upper arms fall below the shoulders. Take a deep breath when the dumbbell falls.

Exhale when holding the bell and lifting it back to its original position. D. Training points: Dumbbells fall to both sides. If your arms are in a straight state, it is difficult for your chest muscles to get dumbbells for stretching and muscle contraction. A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk.

For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles. B. Starting position: Hold the bells on both sides of the head with both hands. C. Action process: push the dumbbell vertically with both hands until the arms are straight.

Then slowly lower it to the starting position. D. training points: dumbbell grip has greater freedom than barbell.

Side lift A. Key exercise site: the lateral middle bundle of deltoid muscle. B. Starting posture: stand naturally, hold dumbbells in both hands in front of the pituitary gland, bend your elbows slightly, and punch your eyes forward.

C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to the head level. Then, slowly fall back to the original position along the original path and repeat it.

D. training points: in the process of lifting and releasing the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of deltoid muscle. When the dumbbell is lifted to both sides, at the same time, the wrist is turned up slightly higher than the thumb until it is lifted to the highest position.

When the dumbbell falls, the wrist turns back. Use dumbbells or barbells to lift horizontally before. Key exercise areas: upper chest and deltoid toes.

B. Starting posture, standing naturally, holding a bell in each hand or lifting a barbell in front of your legs. C. Action process: Lift the dumbbell or barbell forward (elbow slightly flexed) until it is parallel to the line of sight.

Then, slowly put down the reduction and repeat it. D. training points: if you use dumbbells, put your fist forward and hold the bell in front of you.

This method is to concentrate on training deltoid toes alone.

How to practice dumbbells to achieve the best results?

According to different movements, the weight is different, and different people are different because of different strength.

And changing the weight during exercise can increase strength. 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.

1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM.

The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.

2. Multi-group number: Do 2~3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60~90 minutes to focus on a certain part, and do 8~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover.

Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance. 3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible.

This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.

4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle.

Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles. 5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density.

To make the muscle mass increase rapidly, it is necessary to rest less and work hard. "Multi-group number" is also based on "high density".

When you exercise, you should concentrate on training like a war, and don't think about anything else. 6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration.

When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.

7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action.

My method is to count 1~6 when you feel the most tense muscles, and then put it down. 8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted.

9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.

10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow.

I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results.

Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups. 1 1. Eat protein after training: In 30~90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time.

But don't eat immediately after training, at least once every 20 minutes. 12. Rest for 48 hours: Rest for 48~72 hours after the second local muscle training.

If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. However, abdominal muscles are an exception. Abdominal muscles are different from other muscle groups and must be practiced frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute.

13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed.

The effect of bodybuilding training depends not only on the weight of load and the number of movements, but also on whether the muscles are directly stressed and the degree of stress. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur.

In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements.

Don't compare with others, and don't take the ridicule of the gym to heart. High-weight and low-frequency exercise can significantly improve strength, but muscle volume will not increase significantly.

Weightlifters and strength weightlifters rarely practice more than three times in each group. On the contrary, bodybuilders usually practice with moderate weight in order to maximize muscle volume. Wade advised bodybuilders not to practice less than four times in each group-it can be inferred from this that less than four times in each group is not conducive to bodybuilding training.

Practice dumbbell posture correctly

1, dumbbell shoulder pressure, target position: shoulder, upper chest:

You can sit standing with your legs apart and your torso straight. Hold a dumbbell in each hand, palm forward, elbow bent 90 degrees. Lift the dumbbell to the top of your head. Control the dumbbell to slowly return to the initial position.

Practical effect: A man's shoulders should be wide enough to take responsibility and show momentum. The width of the shoulders depends on the size of the bones and deltoid muscles. Bone is difficult to change because of heredity, but we can exercise deltoid muscle.

Pushing shoulders to practice deltoid muscle also helps to exercise the upper part of trapezius muscle and upper part of pectoral muscle. If you are worried about losing weight, practice this action more. In order to achieve better results, you can also add dumbbell front cross-lift, side cross-lift, oblique side cross-lift and other actions.

2, dumbbell rowing upright, target parts: shoulders:

Standing posture, legs are hip-width apart, torso is straight, and each hand holds a dumbbell, which is hung in front of the thigh and palms are backward. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, then slowly lower the dumbbell to the initial position.

Practice effect: This is also a classic action to exercise the shoulder, mainly practicing the deltoid muscle of the shoulder, assisting the upper part of the trapezius muscle, and especially strengthening the rotator cuff muscles.

The rotator cuff muscles are composed of the tendons of supraspinatus, infraspinatus, teres minor and subscapular muscles, which closely surround the shoulder joint and play a great role in the movement and stability of the shoulder joint.

Extended data:

Dumbbell exercises:

1, choose the right weight and practice dumbbells.

2, the purpose of exercise is to gain muscle, 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.

The purpose of exercise is to reduce fat. It is suggested that each group should practice more than 15-25 times, and the interval between each group should be controlled at 1-2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music, or do dumbbell aerobics with music.

Baidu encyclopedia-dumbbell

Correct practice method of dumbbell

Sitting posture, one arm, neck and back arm flexion and extension A. Key exercise parts: triceps brachii.

B. Starting posture: Sit on a stool with your feet flat on the ground, hold the bell in your right hand, palm forward, and hold it straight above your head. Put your left hand on your left waist.

C. Action process: the right upper arm clings to the right ear and does not move. The bell falls on the left shoulder in a semi-circular arc, and the lower the bell falls, the better.

Then use the contraction force of the triceps brachii of the right arm to hold the bell, lift it up and reset it. Do it repeatedly.

When the left hand and the right hand alternate, the same number of times should be completed. D. training points: the training effect of holding the bell diagonally behind the head is better than that of falling behind directly.

Img。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 199906。 Prone arm flexion and extension A. Key exercise site: triceps brachii. B. Starting posture: naturally stand at one end of the stool, bend the upper body forward until the back is parallel to the ground, support the left hand on the stool with the palm of your hand, hold the dumbbell in the right hand, bend the elbow, and make the right upper arm close to the side and parallel to the back, and the forearm droop.

C. Action process: hold the bell, keep the upper arm close to the body, fix the elbow position, hold the bell and lift it until the arm is straight, and then slowly lower it to recover. Only the forearm moves up and down.

D: training points: adopt the "isolated training principle". Hold the bell until the whole arm is straight, make the triceps brachii contract completely, keep still and meditate 1, 2, 3, and then put it down for reduction. Img。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 199908。 Dumbbell rowing A. Key exercise areas: upper back muscles, especially latissimus dorsi and biceps brachii.

B. Starting posture: kneeling on the bench with one leg and one hand on the bench surface. Hold the dumbbell forward with the other fist eye, next to the pituitary gland.

Stand with your other leg straight and your upper body bent forward until your back is parallel to the ground. C. Action process: Hold the bell close to the leg side and lift it up to the shoulder or higher. When lifting the bell, concentrate the contraction force of latissimus dorsi.

Then slowly put it down and recover along the original road. Do it repeatedly.

Practice with one hand, and then switch to the other. D: Training points: When the dumbbell is lifted to the highest point (shoulder height), the upper body slightly turns to the other side, which will be more conducive to the complete contraction of the back muscles.

Img。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 19993 1。 Exercise of biceps brachii A. Key exercise position: biceps brachii B. Starting position: sitting or leaning, slightly upper body. C. Action process: Hold the bell and slowly bend your elbow up to your chest. Don't move your upper arm, stick to the inner thigh.

D. training points: when holding the bell, don't let go of your back. When the bell bends to the chest, make the biceps brachii as tight as possible and keep still for 3 seconds.

Then, put it down slowly. You can also do it standing.

Img。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 199937。 Standing dumbbell hammer lifting A. Key exercise parts: main bodybuilding brachialis and biceps brachii muscle groups. B. Starting posture: upright or sitting posture, arms straight and naturally drooping, dumbbell in hand, tiger's mouth facing forward.

C. Action process: At the same time, both upper arms bend upward around the elbow with dumbbells, forcibly tighten the upper arm and forearm, pause for 2-3 seconds, then exhale, slowly put down the bell and return to the side, and repeat the exercise. D. training points: when holding the lever and swinging, the upper arms of the two arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed.

Img。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 199950。 Sit on dumbbells and bend alternately. A. Key exercise parts: biceps brachii B. Starting position: sitting at one end of the stool, holding dumbbells in both hands, next to the pituitary gland. C. Action process: bend the bell with one hand to the shoulder, then slowly put it down, bend the bell with the other hand, and bend your hands alternately.

D: Training points: Some bodybuilding champions like to turn their palms down and their wrists outward to their shoulders at the beginning. When you put it down, turn it back and restore it. They think it is more effective to do so. Img.pcpop/upimg3/2005/117/0000199959. Dumbbell bench press A. Key exercise areas: pectoralis major, deltoid and triceps brachii.

B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up.

C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it drops to the lowest position, it will do push-ups and exhale when it is pushed up. Then push it to the open position and sit down.

D. training points: don't arch your back and hips, and don't hold your breath, because it will make your muscles lose control and be dangerous. IMG。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 19967。 Push dumbbells on the bench. A. Key exercise parts: B. Starting position: supine on the bench with an upward inclination of 35-45 degrees.

C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle).

When descending to the lowest place, do push-ups and exhale when doing push-ups. D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension.

Triceps brachii as a secondary supplementary strength. Img。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 199978。 Dumbbell bird A. Key exercise parts: pectoralis major and deltoid muscle.

B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly flexed until the muscles on both sides of the chest feel fully stretched, and the upper arms fall to the level below the shoulders.

Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position.

D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to get the feeling of stretching and muscle contraction. Img。 PCPOP/upimg 3/2005/ 1 1/ 17/0000 199983。 Tilt dumbbell bird upward A. Key exercise areas: upper chest and deltoid muscle.

B. Starting posture: lie on your back on an inclined bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall to the muscles on both sides of the chest to feel fully stretched.

Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position.

d .。 .