I have 1 pair of dumbbells at home, how to exercise my biceps and triceps? I m 14 and only have 30

Biceps, sit upright, elbow to knee, hold dumbbells flat, and curl your arms for 8 to 10 reps in sets of 4-6.

Triceps, stand, arms up, elbows against the wall, hold the bell, arms bent back and stretched, 8 to 10 times at a time, 4-6 reps per set.

Hope that helps.

1. Alternately flex the arm, left and right 10-12 times, 4-6 groups.

Alternate arm flexion exercise essentials: Alternate arm flexion is when the arms are bent back and forth alternately, and the two arms are evenly exercised. Stand with your feet apart and step flat on the ground.

Hold the dumbbells in both hands, each hanging down by your side, palms facing inward. Bend your right forearm to your chest so that the dumbbell is raised to shoulder height and your elbow should be facing up.

Lower your right arm and raise your left arm at the same time, doing the same motion, not leaning back to help lift the dumbbells. If you need your body to lift the dumbbells, it proves that the dumbbells are too heavy, so you should lower the weight first.

2. Hammer action, left and right 10-12 times, 4-6 groups.

Essentials of hammer stroke: Hold a dumbbell in each hand with the palm facing inward. Hands hanging down at your sides. Bend your arms and lift the dumbbells to shoulder height. The inside of the forearm should be facing inward.

3. Seated dumbbell external curl, left and right 10-12 times, 4-6 groups.

Workout Essentials: Sit in a chair or bench. Take a dumbbell in your right hand and hang your arm down so that your elbow is on your inner right thigh. Lift dumbbells to shoulder height. Hold for 5 to 10 seconds, the main breathing rhythm, then slowly lower it. Repeat the same with the other hand.

Breathing method: exhale with force, reduce inhalation. i.e. centripetal contraction exhalation, eccentric contraction inhalation (all movements are).

Actions can be divided into:

1. Standing dumbbell curl: tuck the abdomen and chest, stand firmly, hold the dumbbells with both hands, palms facing forward, exhale force, biceps contraction, flex the elbow joint, inhale and reduce, make the elbow joint god, keep the big arm still in the whole process, and only the small arm slides with the elbow joint as the center of the circle.

2. Hammer curl: the action process is the same as above, the difference is that the palms of both hands are opposite, and the tiger's mouth is facing up 3. Arm curl: sit on the stool, the big arm leans on the inner thigh, and does the curl action, the purpose of the arm support is to make the big arm always not move, so as not to borrow force from the deltoid muscle.

A group of 12, a movement of 4 6 groups, rest between groups for 1 2 minutes to experience the feeling of muscle force, centripetal contraction and eccentric contraction should be felt.

Dumbbell curl 45° up to the upper and lower arms and slightly bent down to the elbows. If you feel soreness in your muscles after exercising, it means that you have done the training. Exhale forcefully.

Relax and inhale, exhale and inhale down. If you want to build muscle, choose heavier weights, do 6 in a group, do 4-6 sets, and have a gap of 40-60 seconds.

Find a small bench, a little shorter, and sit on it with your arms on the inside of your thighs, and your arms perpendicular to the ground. Muscle training is not strength training It doesn't need to be too heavy, a group of about 20 is OK Exercise a 5 6 set After exercising, the biceps brachii is still relatively easy to train.

The main movement of the biceps exercise is the curl: holding a weight, the arm hangs down, and then the biceps contract to raise the forearm and put it back, the whole process is considered an action, and there are many variations of the action.

Pay attention to the action of lifting and putting down not too fast, pay attention to control when putting down, and do not shake your body when lifting to borrow force.

The time can be selected in the evening, exercise for 1-2 hours, the biceps muscles can be exercised by lifting dumbbells, exchanging hands to lift, 12 each time to do 4 sets.

Every night from 9:00 to 9:30, do push-ups until your hands are sore, persist for a month, your muscles will be obvious, as well as your biceps, the important thing is to drink more boiled water, and the body's metabolism should be normal every day!

When you wake up in the morning, move your muscles and bones, and then start exercising, you can lie down or stand, depending on your preference.

Fitness novices need to buy dumbbells fitness according to their actual situation, and it is generally recommended to buy dumbbells that can be disassembled and assembled, because this kind of dumbbells are convenient and practical. In the process of fitness, it is necessary to target the muscles of all parts of the body. For example, when you train your pectoral muscles, you need a lot of weight, because your pectoral muscles are big muscles and can bear a lot of weight.

1. If you are exercising arms or shoulders, the weight required will be smaller than that of the pectoral muscles. Therefore, it takes different weights to exercise different muscles.

2. When buying dumbbells, fitness novices should consider both the exercise of small muscles and the exercise of large muscles. It is generally recommended to buy a pair of dumbbells that can be freely disassembled and combined, and the weights of this dumbbell can be freely combined are: 2kg, 4kg, 6kg, 8kg, 10kg, 12kg, 14kg, 16kg, 18kg, 20kg, and the weight of these 10 gears is the best.

3. Fitness novices are advised not to rush to exercise with large weights after buying dumbbells, and should use light weights for training. Start by finding the sensation of the target muscle group, then gradually increase the weight and increase the intensity of the training after finding the sensation of the target muscle group.

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.

8 to 12 RM is best for beginners. 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.

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

The first choice of fitness equipment for most people to work out at home is dumbbells, because dumbbells have been praised as fitness artifacts, not only because they can exercise muscles in all parts of the body, but more importantly, because they work out very well.

Tools Raw materials

Dumbbell. Backrest chair.

Method steps

This article is about the movements to exercise the pectoral muscles and triceps with dumbbells at home. While exercising with dumbbells at home, you also need to use other items around you, such as stools, chairs, etc. Let's take a look:

This action is to use dumbbells to exercise the pectoral muscles, you need to prepare a chair before the exercise, and then use the neck to lean on the chair bench, sit on the ground with your hips, and bend your knees to fall naturally on the ground, so that the upper body remains inclined, so that you can do an inclined dumbbell bench press.

This movement can be done without dumbbells, but two chairs are required, the chairs are placed in parallel, the spacing is slightly wider than the shoulder, and then do high hands and low push-ups, this movement mainly exercises the lower edge of the pectoralis major muscle.

This movement is called sitting with both hands on the back of the neck and arms flexing and extending, holding the dumbbells with both hands to the back of the neck, leaning back on the back of the chair, and then doing both hands on the back of the neck and arms flexion and extension.

This movement is also to exercise the triceps muscles of the arm, using a bent one-arm dumbbell arm flexion and extension, which requires a chair to support the other hand. When practicing, keep the upper arm holding the bell arm still, and straighten the lower arm with the elbow joint as the axis to exercise the triceps.

The above four movements are briefly mentioned in this article to exercise the pectoral muscles and triceps at home'For example, if you actually have a pair of dumbbells, you can work out at home. As long as you use your brain and use the items around you, you can also exercise the muscles of the whole body, and the effect of exercise is the same as in the gym.