Dumbbells work both pectoral and arm muscles, how to work pectoral muscles with a single dumbbell

Lift dumbbells and do pull-ups.

Pectoral muscles are very much wanted to be practiced by many people, because many women are very fond of men with pectoral muscles, because they will look very strong, but many people are buried because of the constraints of the conditions, so the tools for exercise may not be so complete, especially for friends who only have a single dumbbell, in fact, a single dumbbell can also be very good to practice pectoral muscles, and the effect will be particularly good.

There is only one dumbbell, so let me talk about a few plans first! The first one, I think is the best, but I don't think you will - you sell the dumbbells and get a cheap gym for the money, or buy 2 cheap dumbbells. The second is that you must stick to only one dumbbell, so you have to do a few movements.

You can do the bench press: hold the dumbbells with both hands, the dumbbells are upright, you hold the piece above the dumbbells, pay attention to the hold, don't let go.

Then it's just a matter of putting down and pushing up, there's nothing to say. Thirdly, if you can afford a few sturdy ropes in addition to dumbbells, you can also have some other movements.

For example, you tie a rope to a dumbbell, go around a tree branch that is about the height of your shoulders or preferably a sturdy rope that won't slip off a shelf (preferably on a pulley), and you use it for unilateral'Bird attack. If you have enough rope and pulley, you can separate the two ropes and get them on a wider shelf to make a bird.

Fourth, there are dumbbells and ropes, but there is no shelf, and I don't want to harm the trees, so tie the dumbbells to my back, tie them strongly, and do push-ups. Fifth, if there happens to be parallel bars - other people's or school's, if you don't want to buy another dumbbell, you can buy anything, you can buy one. You can do arm flexion and extension, and then you can clamp the dumbbells with your feet and do weight-bearing arm flexion and extension, which is very effective.

I haven't figured it out yet, but I think there must be a way. Try as many as you can!

At the same time, we still have to pay attention to safety when exercising, because dumbbells are still relatively heavy objects, and the best thing to do is to go to a professional gym to exercise, because there will be a professional coach to help you exercise.

1. Barbell curl.

The classic movements for the development of the biceps abdomen are suitable for all levels of training. Focus on the medial head and abdomen of the biceps brachii, so that the forearm can be moderately externally rotated.

Movement essentials: Stand upright, hold the barbell at the middle grip distance (the same width as the shoulder), and hang down in front of the body. The two upper arms are pressed close to the sides of the body.

Curl upwards until the biceps are fully tightened, then pause. Then restore slowly, do not shake your body back and forth during the exercise, and do not use inertial force. Even if you deliberately borrow power, the amplitude should not be too large.

When bearing heavy weights, the arm is not fully extended to the lowest point to prevent elbow injury.

2. Dumbbell sitting alternate curls.

The main thing is to sculpt and isolate the biceps. Alternating exercises can reduce force borrowing and allow you to focus more on your target muscles.

Tips: Sit on the end of the stool or on a vertical back stool, holding dumbbells in both hands and hanging down at your sides, palms facing each other, elbows against your sides. Using the elbow joint as the fulcrum, bend upwards while externally rotating the forearm with the palm facing up, lift to the highest point to tighten the biceps, and pause for a moment.

Then control the restoration. Then do the same with the other arm. External rotation of the forearm and wrist is done to fully contract the biceps brachii and exercise the medial head of the biceps brachii to better separate the biceps.

This can also be done while standing.

3. Crank barbell oblique bending.

It is a good exercise to exercise the muscles between the lower part of the biceps brachii and the elbow joint, which can increase the thickness of the biceps, make the biceps brachii fuller, and the shape is more perfect.

Movement essentials: Sit on the stool, chest against the inclined board, upper arms on the inclined board, hold the barbell with both hands, arms straight, and keep the body stable. Firmly lift the bar to its highest point and pause for a moment.

Then restore slowly. Note that the arms should be fully extended and the movements should be slow; When the bar is at its lowest point, the elbow joint should be slightly flexed, and the bar should be controlled with force, but not fully extended.

First of all, I'm not an expert, I'm playing with this thing right now, and my experience shows that the training intensity is high, and you can train the firmness of the muscles, and if you want to look good, change to a heavier one, so that it can be shaped faster, my feeling.

Large weights, less times is to train explosive power and break through muscle growth, medium weights are to train muscles and speed strength, small weights and more times are to train muscle endurance and lines, you want muscles to look good, you can take small weights and more times, pull the muscle lines a little clearer. Exercise pectoral muscles can be combined with birds, a good line action, you can do 2 groups of bench press and then group birds, the number of times is 15 to 20 times, bench press is also about 15 times, a total of 12 groups are about the same, triceps brachii can arm flexion and extension and reverse push-ups, the number of times is about 20 times, 8 to 10 groups, so that the muscle lines will be clearer, I hope it can help you, good luck!

If you want to plasticize with a small weight and more sets, practice every time until your arms feel the best, and then practice every other day or two, how many groups are too little and what weight varies from person to person, and people of the same weight and the same height may not be a training plan.

Using a pyramid approach, I saw in a fitness magazine that the players were doing a pretty amazing amount of exercise, you had to find a sparring partner, connect with cross-leg pull-ups, and have been helped by a sparring partner over the waist, do above the parallel bars, practice the arms, lean forward or cross-legged pose, buy a practice magazine, you have to eat more chicken breast, tuna, salmon, this food can increase muscle beauty.

To train muscles, increase the weight, reduce the number of times, reduce to 3 5 reps, and divide them into three groups. The physical fitness will control the exercise time at about 30 minutes, try to control the heartbeat at 120 140 minutes, the muscles are obviously lumpy, not necessarily good-looking, depending on personal hobbies. I feel like one day of physical fitness (toning the body) and one day of muscle.

Occasionally bask in the sun to make the skin dark, so that the body is shaped and not muscular to the level that ordinary girls are afraid of. A suggestion depends on how far you want to go. By the way, if the muscles are too strong, girls will be reminded of domestic violence and will not dare to approach.

Go to the gym to get a card "500-1000" coach guidance!

Small weight many times, take a long time, perseverance.

To be effective, you have to be persistent.

It's all right, depending on which one you are suitable for.

Do 15 pieces each time, with a one-minute break in between, 5 times. It is recommended to do it once on each day. Fit pull-ups, etc.

1.Small weight and many times.

groups of 12 movements per set. The interval between sets is 30 seconds to 1 minute, and the interval is gradually reduced.

Muscle recovery time varies from person to person: 36-48 hours. That is: the rest time of the muscles of the same movement.

PS: Slow down your movements and breathe at a pace.

Pay attention to the regularity of the diet, and adherence to it. It's better not to do it every day, the parts of the body can be done separately, tear the muscles and then heal.

Do 15 pieces each time, with a one-minute break in between, 5 times. It is recommended to do it once on each day. Fit pull-ups, etc.

Small weight and more times, 3-4 groups of 10-15 pcs.

You can do a one-sided bench press, a bird, a shoulder raise, a dumbbell sandwich, and you can also add a variety of push-up movements, such as archer push-ups and Spider-Man push-ups.

The first step of many novice training is for the pectoral muscles, so how to train the pectoral muscles, please see the pectoral muscle training method brought by the tilt below.

The pectoral muscles can be pulled single, push-ups can be done, and many can be used to train the pectoral muscles.

Do push-ups with dumbbells and do them up and down with dumbbells in both hands.

Do each group by group.

20 and then whether tired or not.

Rest for 2 minutes.

In doing it, I train the shallow inner pectoral muscles like this. Hold dumbbells in both hands.

Upper body upright. I do the chest expansion exercise, and I also do it in the safety group.

20 pcs per group.

3 minute sets.

This is how to train the outer pectoral muscles. Hold dumbbells in both hands, do up and down gripping the bells, and do 40 for each group

Exercise the bicep muscles.

I don't know if you're satisfied.

I've been in great detail.