How do you use dumbbells to exercise the muscles of your neck and shoulders?

The shoulders are called trapezius muscles, and you can do them every day. 1: Shrug your shoulders, that is, take a dumbbell in each hand, put your hands on your sides, and then use the strength of your shoulders to lift the dumbbells, and try to bring your shoulders as close to your ears as possible 2:

Put something half a meter high under your feet, and then do push-ups, pay attention to be sure to go down to the chest and hit the ground quickly, and focus on the trapezius muscles and the upper part of the chest muscles when you get up. The upright row is a movement in which you stand up straight and lift the barbell to your shoulders and lower it (not on the ground), which you can do if you go to the gym and it works great. Upstairs...

Your ** seems to be the action of practicing the latissimus dorsi muscle under the armpits.。。。 Maybe you've misposted it, right, the muscles in the neck? Do do broadcast gymnastics.

First exercise the biceps muscles with the left and right hands separately, and fix the elbows in the groin (all the movements are muscle contractions, absorb and exhale when relaxing, and the back is not emphasized), the hands are up, the speed should be slower by 3, and the same goes back and forth to 5 seconds, a group of 20, and the hand is returned, if the strength of 20 is large, the next round can be reduced to a group of 5 Then the shoulder deltoid and the trapezius muscle behind the neck, stand up with both hands on the side of the body, arm bend, small arm and big arm 90 degrees between the elbows clamping the body, elbows outward, Lift the dumbbells to the same height as the shoulders, pay attention to the arms have been kept at 90 degrees, so that after feeling the soreness of the deltoid muscles, stop after insisting on 4 or 5, rest for a while and change the arms to flatten, and lift them flat on both sides of the body to the left and right, which is also to the height of the shoulders, and also to insist on a few when it is sore and then change back to the previous action, this has no specific number, and the next day will not be limited to the arm can not be lifted Then the triceps, this is the most difficult, lift the arm vertically, hold the dumbbell in one hand and bend the forearm to put the dumbbell at about the back of the head, Lifting in the direction of the top of the head, it is very tiring and easy to pull up, and it is also done according to your ability.

First exercise the biceps muscles with the left and right hands separately, and fix the elbow in the groin (all the movements are muscle contractions, breathe out when you are relaxed, and the back is not emphasized), the hand is up, the speed should be 3 slower, and it is the same to go back and forth in 5 seconds, a group of 20, and return the hand, if the strength of 20 is large, the next round can be reduced to a group of 5.

Then the shoulder deltoid muscle and the trapezius muscle behind the neck, stand up and bend your arms at the side of your body, clamp your elbows at 90 degrees with your small arms and big arms, open your elbows outward, lift the dumbbells to the same height as your shoulders, pay attention to your arms to keep them at 90 degrees, so that you can stop after feeling the soreness of the deltoid muscles after insisting on 4 or 5, rest for a while and change your arms to flatten, and lift them flat on both sides of your body to the left and right sides, which is also the height of your shoulders, and when you are sore, you will insist on a few and then change back to the previous action, this has no specific number, The next day you will not be unable to lift your arms.

Then there are the triceps, this one is the most difficult, lift the arm vertically, hold the dumbbell in one hand and bend the lower arm to put the dumbbell at about the back of the head, and lift it towards the top of the head, which is very tiring and easy to pull up, and it is also within your ability.

Exercise your shoulder muscles with dumbbells, focusing on these small details to make your target muscles work better.

The shoulders are called trapezius muscles, and you can do them every day.

1: Shrug your shoulders, that is, take a dumbbell in each hand, put your hands on your sides, and then use the strength of your shoulders to lift the dumbbells, and try your shoulders as close to your ears as possible.

2: Put something half a meter high under your feet, and then do push-ups, pay attention to be sure to go down to the chest and touch the ground quickly, and focus on the trapezius muscles and the upper part of the pectoral muscles when you get up.

Upstairs... Your ** seems to be the action of practicing the latissimus dorsi muscle under the armpits.。。。 Maybe you've misposted it, right, the muscles in the neck? Do the gymnastics of the socks of Guangqi.

First exercise the biceps muscles with the left and right hands separately, and fix the elbows in the groin (all the movements are muscle contractions, absorb and exhale when relaxing, and the back is not emphasized), the hands are up, the speed should be slower by 3, and the same goes back and forth to 5 seconds, a group of 20, and the hand is returned, if the strength of 20 is large, the next round can be reduced to a group of 5 Then the shoulder deltoid and the trapezius muscle behind the neck, stand up with both hands on the side of the body, arm bend, small arm and big arm 90 degrees between the elbows clamping the body, elbows outward, Lift the dumbbells to the same height as the shoulders, pay attention to the arms have been kept at 90 degrees, so that after feeling the soreness of the deltoid muscles, stop after insisting on 4 or 5, rest for a while and change the arms to flatten, and lift them flat on both sides of the body to the left and right, which is also to the height of the shoulders, and also to insist on a few when it is sore and then change back to the previous action, this has no specific number, and the next day will not be limited to the arm can not be lifted Then the triceps, this is the most difficult, lift the arm vertically, hold the dumbbell in one hand and bend the forearm to put the dumbbell at about the back of the head, Lifting in the direction of the top of the head, it is very tiring and easy to pull up, and it is also done according to your ability.

<> "Similar arm lifting exercises can be, the amplitude should be larger, practice until the shoulder is sore, and then do a few more to achieve the effect, if the arm strength is not good, it is useless, because the shoulder is not strong, the arm is already weak, you can insist on 10 groups a day, if you are fast, half a month out of effect, you must insist on doing a few more for a group.