What part of the muscles are dumbbells used to work? How

1. When using dumbbells for strength training, you should take it step by step, and you don't have to blindly pursue large weights. Even if it is a small-weight dumbbell, as long as the frequency and number of times are enough, the effect is no less than that of large-weight dumbbells.

2. If the main purpose is to reduce fat and shape the body, the weight can be relatively light, do 8 12 per group, 4 6 groups at a time, and rest no more than 1 minute between groups; If you want to increase muscle dimension and strength, you can carry more weights, 6 8 per set, 3 or 4 sets at a time, and you can rest for 3 minutes between sets.

Through different dumbbell movements, you can get a good workout version, fully activate the muscles of different parts of the body, and make the muscles stronger and fuller. Dumbbell workout parts: glutes, hamstrings, quadriceps, abs, shoulders! Dumbbells work the muscles of body parts:

1. Lean over dumbbell birds, target muscles: deltoid posterior fascicle back muscles!

2. Dumbbell side flat shoulder lift, target muscle: deltoid!

3. Limb dumbbell push shoulder, target muscle: deltoid!

4. Dumbbell front raise, target muscle: deltoid anterior fascicle!

5. Upper incline dumbbell clamp chest, target muscle: rotator cuff pectoralis major muscle!

Muscle growth requires not only exercise, but also adequate protein intake. The interval time between dumbbell workouts is determined according to the parts of the movement. For example, large muscle groups: chest, back, legs, practice for 72 hours a day.

Exercise small muscle groups: arms, calves, and rest for 24 hours a day. Generally a kind of action, do 4 to 5 groups, a group to do 8 to 12, for example, do a chest push today, do 2 hungry tomorrow, do a shoulder push the day after tomorrow, don't do it in a day, the average person's muscles grow once in 48 hours, see the initial effect after three months, half a year later, it is more obvious, one to two years will change greatly, but it must be guaranteed that about one and a half hours a day, can not practice the same part every day, to ensure adequate nutrition and rest.

Even freehand fitness can work the main large muscle groups of the body, and if supplemented by dumbbells, then the inner body can naturally accommodate it.

More convenient workouts. In other words, if you want to train the muscles of the whole body, a pair of dumbbells is enough.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12 RM, and do about 8 to 12 in each set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curls, curls (6 sets each);

Legs: squat, lunge squat, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-ups, dumbbell neck back arm flexion and extension (4 sets each);

Back: wide and narrow pull-ups (try to do more than 10), dumbbell rows (4 sets);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.

It can be connected to the whole body.

Answers for various parts. It's powerful.

If you lift it above your head, you will focus on the anterior bundle of the deltoid muscles, the upper part of the pectoral muscles, and the abdominal muscles.

1.Neck - cloth cap suspension 2Deltto--dumbbell raise, anterior deltoid tract--dumbbell anterior raise, middle deltoid fascicle--dumbbell lateral raise, deltoid posterior fascicle--dumbbell leaning over side raise3

Chest - dumbbell bench press Chest up - incline dumbbell bench press Chest down - incline dumbbell bench press Inside the chest - dumbbell clamp chest (up, flat, down) 4Biceps brachii - dumbbell seated alternate curl - arm curl - side press 5Triceps brachii -- seated arm flexion and extension -- lying arm flexion and extension -- standing arm flexion and extension (double) - bracing arm flexion and extension 6

Forearm - dumbbell flex wrist - dumbbell wrist extension 7Back - dumbbell one-arm row - two-arm row - deadlift - shrug - bell piece waist pull-up 8Lumbar abdominal muscles--pillow sit-ups--Lifting the bell and swinging side--lifting the bell and turning the body--tying the bell and raising the legs 9

Quadriceps - Squat - Lunge Squat 10Biceps femoris – posterior bend leg 11Calves - calf raises all over the body.

Mainly the following parts of the training movements: 1> chest 2> back 3, shoulder 4, humerus 3, 5, humerus 2, 6 legs.

1. Chest. 1.Flat bench press: mainly exercises the thickness of the pectoralis major muscle and the chest groove.

2.Incline press: Mainly exercises the upper pectoral muscles.

3.Lying flat birds: mainly practice the middle groove of the chest.

4.Supine straight arm pull-up: the best movement to expand the ribcage and train the pectoralis major and serratus anterior muscles.

Second, the shoulder. 1.Pressing: Mainly train the anterior, middle and posterior deltoid muscles.

2.Lateral raise: Mainly exercises the deltoid mid-bundle.

3.Leaning over and raising sideways: mainly exercises the deltoid posterior bundle.

4.Shrug: Mainly work the trapezius muscles.

3. Back. 1.Leaning over and rowing with both arms: Mainly work on the latissimus dorsi. 2.Lean over one-arm rowing: Mainly exercise the outside of the back and lower back. 3.Straight-leg deadlift: Mainly exercises the lower back, glutes and biceps. Fourth, the biceps.

1.Alternate curl: Mainly train the biceps brachii and separate the biceps. 2.Mind curl: Mainly train the biceps muscle peaks. 3.Lateral curl press: Mainly exercises the brachial and forearm muscles. 5. Triceps.

1.Rear neck arm flexion and extension: mainly train the triceps. 2.Bent over arm flexion and extension: mainly exercise the upper triceps muscle. 6. Legs.

1.Squats: Mainly train the thigh muscles and gluteus maximus 2Lunge squat: Mainly exercises the gluteus maximus, biceps femoris and quadriceps. 3.Prone leg curl: Mainly exercises the biceps femoris. 7. Calves.

Standing single-leg calf raise: Mainly exercises calf muscles.

Biceps, pectoralis major, deltoids, triceps.