How to use dumbbells to exercise the muscles of the arm?

Hold the dumbbells on the bench with both hands on the shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly reset. Tip: Push up and down in an arc to allow the pectoralis major muscle to be fully contracted and fully extended.

Breathing method: Inhale as you lift up, exhale as you fall. 2.

Incline bench press: Mainly exercises the upper pectoral muscles. Action:

The essentials of the movement are the same as the bench press, except that the bench surface is adjusted to an angle of 30 to 40 degrees and reclined on it. 3.Recumbent Birds:

Mainly practice the middle groove of the chest. Action: On the bench, hold the dumbbells in both hands, palms facing each other, the arms are naturally stretched above the chest, the arms slightly bend the elbows to the sides and arc down the dumbbells to the lowest point, the pectoral muscles are fully extended, and the pectoral muscles are contracted to lift the arms in an arc to restore.

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

Movement: Lie on the shoulder on the horizontal bench, put your feet on the ground, hold one end of the dumbbell with both hands above the chest, slowly lower the dumbbell to the back of the head (feel the pectoral muscles and chest stretch) with the shoulder as the axis, and then lift the dumbbell to restore when it reaches the limit. Note:

To prevent damage, the decentralization process should not be too fast. Tips: Every once in a while, increase the number and number of training sets, as well as the arrangement of movements, in order to break the body's adaptation and obtain breakthrough muscle growth.

Concentrated curl can train biceps, Up press can train deltoid Upward arm press can train triceps Standing bird to train deltoid Leaning row to train deltoid muscle groups Leaning over the bird to train deltoid posterior bundle Standing forward flat press to train deltoid anterior toe Pick a few parts you like to practice it, according to your actual situation, personal physique is different, and the intensity of the exercise cannot be said here. Insist on practicing every day, and the nutrition can keep up. If it's not fast enough, you can buy two bottles"Creatine powder"Coordination exercises.

The long block is fast.

Dumbbell curls, dumbbell arm curls, inclined dumbbell curls. It is more suitable to buy a pair of 30kg detachable dumbbells.

For beginners, it is necessary to practice push-ups more first, enrich the muscles of the upper body, and then practice partially, so that you can also maintain your shape, and the dumbbells are 25kg detachable.

For men, strong arm muscles are not only the key to showing arm strength, but also a haven for women. Thin and weak arms cannot show the masculine beauty of men, so the exercise of arm muscles has become very important for male friends. So how do you use dumbbells to work the muscles of your arms?

Let's find out.

1. Standing curls.

Here's how:

1. Hold the dumbbells tightly with both hands and push the palms forward; Stand with your arms between your shoulders, chest up, abdomen tucked, and buttocks raised.

2. Lift the dumbbell forward, then move up close to the shoulder until the upper arm completely stops; Repeat this action and slowly restore.

2. Concentrate on curl exercises.

Here's how:

1. The person sits on one side of the chair with his feet flat on the ground, and the distance between his feet is slightly wider than his shoulders.

2. Hold the dumbbells tightly in your hands, and your upper arms should be close to the inner thighs above the knees; Bend the arm that is gripping the dumbbells slightly to keep the biceps tense.

3. Raise the arm upward, but the shoulder blade is stationary, and the forearm shrinks to the upper arm; The biceps muscles are tight and not loose, and they are slowly restored.

3. Standing posture concentrated curl method.

Here's how:

1. Hold the dumbbell tightly with one hand and rest your arm against the upper part of the chair tilt.

2. The arm holding the dumbbell is slightly bent, always keeping the biceps tense; The other arm should be placed between the chair and the upper arm; Lumbar spine extension.

3. The forearm is bent to the upper arm, and the upper arm and shoulder blade should be completely stable and motionless; Always let the biceps tense and slowly restore.

Fourth, triceps high stretch method.

Here's how:

1. Separate your feet, as wide as your shoulders, and bend your knees slightly; Grasp one dumbbell with both hands at the same time; Raise your arms up, extend them above your head, and bend your elbows at 90 degrees.

2. Keep the upper arm stable, and the elbow is straight up in an arc, higher than the top of the head; After fully straightening the arm, stand still, bend the arm, slowly reduce, and the muscles can never relax.

5. Supine arm flexion and extension method.

Here's how:

1. Headrest chair, lie flat; Hold the dumbbells tightly with both hands, raise your arms up until your elbows are up, and hold the dumbbells with both hands just above your head.

2. Chest up and shoulder clamping; The lower back is slightly arced, the upper arms are stationary, and the hands are raised upwards in an arc; The action is repeated, and it is slowly restored.

The above introduces five ways to eat dumbbells to exercise arm muscles, and male friends who love fitness may wish to use it as a reference for daily training. We all know that dumbbells play an irreplaceable role in fitness sports, and compared to other heavy-duty gym equipment, dumbbells to build muscles will be more flexible.