How do dumbbells shape arms?
1, hold the dumbbell in your left hand, slowly straighten your arm from the front, lift it up to the head, and then slowly put it down forward. Do the same thing with your right hand. Do it repeatedly for about half an hour. You can also hold dumbbells with both hands at the same time. Be careful that dumbbells don't go beyond your range.
2. Hold the dumbbell with both hands, lift the right arm from the front, and then slowly bend the right arm in the direction of the left scapula behind you, with the palm of your left hand facing up and your right hand in a straight line behind you. Then change your left hand and do the same thing. Do this slowly, warm up before you do it, and don't suddenly stop at the end.
3. Hold the dumbbell with both hands and straighten it forward, then draw a circle 20 times in the positive direction and 20 times in the reverse direction. Hold the dumbbell in your left hand, kneel on the mat with your knees and right hand, straighten your back, and then bend your left hand to do arm movements. Hold the dumbbell in your right hand and do the same. Sit on the mat, hold the dumbbell with both hands, and draw circles back and forth, left and right until your arm aches. Attention must be even before and after. Only when the strength is even can you exercise a beautiful figure.
Dumbbell arm method
1, lean forward and bend your knees. Pay attention to giving up your straight back. Keep your arms straight and hold the dumbbell.
2. Lift the dumbbells to both sides of the chest and tighten the shoulder blades as much as possible. Watch your elbows up. Don't bow your back.
3. Slowly return to the starting position. This is a comprehensive measure. One group 10- 12 times, do 2-3 groups.
What are the main exercises of arm muscles?
Arm muscles are mainly biceps and triceps, of which triceps accounts for the main area. Only in the exercise, the two muscles are targeted for muscle augmentation and shaping, in order to better improve the exercise effect.
Arm motor skills
1, remember that when doing isolated exercise, the stimulation of the trained muscles only depends on the joint motion angle. This is why the whole range of motion is so important in any training action. In order to get all-round training and increase the dimension of forearm, besides individual grasping training, other different training movements need to be added.
2. Exercise your arms for two days a week, and do the following exercises in a certain order each time. Each movement should be done for 3 rounds, with a rest of 30 seconds between each group of movements and an interval of 90 seconds between each round. Be sure to exercise your legs and core muscles at other times. Stretching these muscle groups also helps the body to produce hormones that accelerate muscle development.
3. Pay attention to breathing coordination during muscle training. The reason why we should pay attention to breathing coordination is to make muscles fully absorb oxygen, so as to achieve the best effect, set a feasible goal for ourselves and stick to it for a long time. Reward yourself if you reach a standard, and use incentives to stimulate your potential.