There are many kinds of body-building actions, and different actions have different effects on our body-building, so we should choose the action that suits us according to our own needs, so as to achieve the effect of losing weight faster and more effectively. Let's take a look at the detailed explanation of the neck and back arm flexion and extension of dumbbells. Three movements will make you build strong arms. Dumbbells belong to free-weight instruments. Using dumbbells to exercise is beneficial to strengthen strength, improve endurance and grow muscles. Dumbbell is the most basic and comprehensive training equipment, whether it is training maximum muscle strength, muscle hypertrophy, explosive force or muscle endurance. Moreover, dumbbells can exercise the muscles of your biceps brachii, triceps brachii, shoulders, back and chest, and you can lift them twice if you have nothing to do at home.

Action 1: flexion and extension of the back arm of the single-arm dumbbell neck

First, you need to put your legs together, sit in a chair and hold the dumbbell with one hand. If you hold the dumbbell with your right hand, you need to put the right back on our neck and start bending and stretching the back arm of the dumbbell neck, while the free hand is placed on our waist. Breathing: Inhale from below and exhale from above. After one hand completes the flexion and extension of 15, we will change the other hand to complete the movement, which is also 15, and both sides of 15 are a group.

Action 2: Bend and stretch the back arm of dumbbell neck with both arms.

This action needs our two hands to complete. First of all, we take a dumbbell in each hand, sit on the stool with our legs together, and pay attention to adjusting our breathing. At the beginning of the action, we rolled our arms back and began to flex and stretch. We should stretch our arms back as far as possible, so that we can clearly feel that our big arms and back are being stretched. Breathing: Inhale from below and exhale from above. This action can be done in groups of 20, in groups of more than one day, in different periods or at the same time.

Action 3: One arm alternates dumbbell strength and back arm flexion and extension.

This action is also done with one arm. First, we hold the dumbbell with one hand and bypass this hand from the back of the neck to the ear. At this time, the dumbbell is next to our ear. Then take back the action and let our arms return to a relaxed state. After one hand completes an action, we can change the other hand to start the action, and the two hands alternate to complete the action. Breathing: Inhale from below and exhale from above.

The above is the introduction of arm flexion and extension after dumbbell strength, so that we can try to exercise this movement every day, which has a very good exercise effect on our arm muscles, that is, exercising our deltoid muscles can effectively lose fat on our arms. Precautions: During exercise, feel the pain in three parts of humerus continuously. The big arm should clamp the ear, so that the stress of the three arms will be stronger. Don't hold the dumbbell too tightly, and don't let the forearm push too hard.