Is the exercise of 25 pounds of dumbbells enough for the pectoral muscles, please everyone, thank yo

It is recommended that you buy dumbbells with adjustable weights, which are the kind that can be loaded and unloaded, dumbbell weight selection, and the more straightforward way is to choose 65% to 85% of the maximum weight you can lift. For example, if the maximum weight that can be lifted at one time is 10 kilograms, you need to choose dumbbells that weigh up to kilograms. When exercising, lift 8 to 12 times each time, do 2 to 3 sets, the speed of the movement should not be too fast, and the interval between each group is 2 to 3 minutes; If you want**, choose dumbbells weighing to kilograms, with 4 to 6 sets of 4 reps or so each.

It is better to follow the following principles more scientifically: generally control the weight of dumbbells at 8 to 12 reps per set, if you can only do 4 to 5, it means that the weight is too heavy. On the contrary, if you can do 12 or 15, it means that it is too light and can be aggravated.

As a final tip, movements should be standard, so they don't use force, can be used to target the target muscles, and are an important way to choose the right weight.

Dumbbells to exercise pectoral muscles:

1) Lie on your back on the dumbbell bench with your body close to the bench surface, hold the dumbbells in both hands, keep your arms straight, keep shoulder-width apart, and hold the dumbbells directly above your chest. Two dumbbells can be placed close together to maintain balance.

2) Turn your wrist so that your palms are facing down, then bend your elbows, open your shoulders, and slowly lower the dumbbells until you can't go any further, so that the chest muscles are fully stretched, but you must ensure that you can continue to control the dumbbells.

3) Chest force, lift the dumbbells upright, until the arms are straight, at this time the hand shape can remain the same, the grip distance is the same width as the shoulder, or it can become the palm opposite, and at the same time squeeze inward, until the dumbbells touch.

Dumbbells to exercise the arms:

1.Clench your fist and twist it.

1）.Make a fist and raise your arms straight forward and flat, shoulder-high, with the center of your fist facing each other.

2）.Slowly twist your wrist outwards until the center of your fist is facing down, and hold for 8 seconds.

1）.Hold dumbbells in both hands and raise them straight and flat, with your fists facing each other.

2）.Slowly twist your wrist outwards until the center of your fist is facing down, and hold for 8 seconds.

2.Clench your fists and raise them high.

1）.Make fists with both hands, raise your hands above your head, slowly twist your wrists outward, and turn your head to the right at the same time, repeat 4 times.

2）.Hold the dumbbells in both hands, raise your hands above your head, slowly twist your wrists outward, and turn your head to the right at the same time, repeat 4 times.

3.Clench your fist and raise your elbow.

1.Make fists with both hands, clamp them, and place them in front of your chest with the fists facing each other.

2）.Inhale, hold Movement 1 with both hands, slowly rise to a higher level, and repeat 8 times.

1）.Hold the dumbbells tightly with both hands, clamp the dumbbells, bend your elbows and place them in front of your chest.

2）.Raise your elbows up, inhale and repeat back and forth 8 times.

4.Elbows raised.

1）.Hold the dumbbells tightly with both hands palms facing up and place them in front of your waist.

2）.Bend your elbow up until you clamp your arm muscles, repeat 8 times.

5.Arm outstretching exercises.

1）.Clench the dumbbells with both hands, swing your shoulders back, stretch your arms back, and hold for 8 seconds.

2）.Straighten your right hand straight in front of you, bend your left hand, clasp your right hand, and deflect your head to the right for 8 seconds.

You can do pull-ups by exercising the biceps brachii muscles of the upper limbs, and push-ups can be done by exercising the triceps brachii muscles of the arms of the upper limbs.

Do 4 sets of push-ups and pull-ups of 10 to 20 push-ups (depending on individual ability) with a 1-minute break between sets.

To achieve a perfect starting position for push-ups, the body must be in a straight line from the shoulders to the ankles, and the arms should be placed in the chest position, with the hands slightly wider than the shoulders. This ensures that each movement works the triceps more effectively.

When doing push-ups, you should take 2 to 3 seconds to fully descend your body, and the final chest should be about 2 to 3 cm away from the ground; Then, immediately push yourself up and return to the starting position.

Use the contraction force of the latissimus dorsi muscle to pull the body up, pause briefly when the chin crosses the horizontal bar, and hold still for a second to completely contract the latissimus dorsi. Then gradually relax the latissimus dorsi and allow the body to descend slowly until it is back to full sagging, and repeat. You can bend your knees and cross your calves back to lean back slightly, which can better exercise your back muscles.

You get up early every day and practice 5 sets of 25 dumbbells and 5 sets of 50 in the evening with supine birds.

The weight of dumbbells is not set for you by others, but you have to choose according to your own situation. If you're doing strength training to build muscle, you should choose weights that can do 8 to 12 weights per set, preferably 3 to 5 sets. If the purpose is to shape and pull the line, the weight should be smaller, and it is better to do a group of 25 to 35, and 5 to 8 sets are better.

Breaks between sets are less than one minute.

Your case is obviously lightweight, and it's okay to do 4 movements a day, but be careful to give time for muscle growth, preferably every other day.

Using dumbbells to exercise the pectoral muscles will not be too effective; It is best to use a barbell bench press; Exercising your pectoral muscles with dumbbells is similar to a barbell press, and dumbbells are best removable weights.

Exercising chest muscles with dumbbells requires daily practice, and persistence can be effective.

Practice dumbbell movements for pectoral muscles:

1. Dumbbell shoulder press.

You can sit or stand with your legs apart and your torso straight. Hold a dumbbell in each hand, palms forward, elbows bent at 90 degrees. Lift the dumbbells above your head with force. Control the dumbbell to slowly return to its original position.

2. Lean over dumbbell with one arm flexion and extension.

Lean over, support the left hand on the edge of the bench or hard bed, kneel on the left knee on the bench surface, bend the right leg slightly to support the body, the upper body is parallel to the ground, hold a dumbbell in the right hand, the upper arm is close to the side of the body, and the forearm naturally hangs down. Keeping your upper arms still, slowly straighten your elbows so that the dumbbells rise behind your body. Then slowly return the dumbbells to their initial position.

After repeating the specified number of times, switch to the other side.

3. Supine flexion arm pull-up.

Lie on your back on a flat bench or on the edge of a hard bed, with the upper part of your shoulder blades and head in the air, and your upper body supported in the middle of your back, with your legs apart and your legs apart. The hands are intertwined, the palms of the hands are stacked, and a dumbbell hangs down the back of the head, and the elbow joint is bent. Pull the dumbbell up in an arc above your head and slowly lower it to its starting position.

4. Dumbbell alternate curls.

You can sit or stand with your feet together on the ground, keep your torso straight, hold a dumbbell in each hand and hang it at your side, palms forward. Keeping your upper arm still, bend your left elbow and raise the dumbbell to shoulder height while externally rotating your palms to contract your biceps peak. Then slowly return to the original position.

Bend your right arm while lowering your left arm and do the same curl.

5. Dumbbell support curl.

Sit with your legs apart and your feet on the ground, hold a dumbbell in your right hand, support your right upper arm with your right inner thigh, and rest your left hand on your left knee with your torso leaning forward slightly. Bend the right elbow and raise the dumbbell, contract the peak, and slowly return to the original position. After repeating the specified number of times, switch to the other side.

6. Dumbbell squats.

Stand up, feet hip-width apart, chest and abdomen, eyes ahead, hold a dumbbell in each hand and hang at the side of the body, palms facing each other. Squat with hips bent and knees bent until your thighs are parallel to the ground and stay for a few seconds. Then revert to the original location.

Sit back on your hips when squatting, keeping your lower back straight and your knees no longer above your toes at your lowest point.

If you are a beginner, I think it is a bit heavy, and practicing every day does not mean that you practice all the time, practice 10 groups or 8 groups or 20 groups every day, the effect is definitely different, so it is recommended that the strength is lighter at the beginning, take your time, and the number of groups should be gradual, so as to have good progress and effect. At the same time, it is recommended that you add some supplements to your food, such as muscle gainers and protein powder, otherwise the nutrients will not go up, and you will need a lot of energy when you practice. Hope it helps.

If your muscles are sore, take a day off and then practice, and if you are fierce, practice every day.

You don't need to practice every day, practice every two or three days, each dumbbell bench press and supine flying bird about five sets each, and rest for one minute between sets.