I only have one dumbbell, how do I work the macrophysis, arm muscles, and deltoid muscles?

Whether there are dumbbells or not has nothing to do with whether you can build muscles. As long as you want to do it, just do push-ups, you can also do it, and it will be very good.

With one hand, lift the dumbbell flat over your chest and then over your shoulder. Raise it up and down again and switch to the other hand.

That's it.

To exercise teres major, you can do two movements: pull-ups and dumbbell rows.

Teres major: pull-ups.

6 sets (try to do more than 10).

Dumbbell rowing. Do about 8 to 12 in each of the 4 groups. Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Tes minor: Use a dumbbell to lean forward and hold the dumbbell in your right hand to do an elbow lift.

Serratus anterior: The dumbbell press exercises the shoulders. The serratus anterior muscles play a large role in shoulder exercises, using a sideways shoulder press.

More effective. Essentials: Stand upright, hold the dumbbell in one hand, tilt the upper body to the other side (i.e., the side that does not hold the dumbbell), look ahead, tighten the core, and let the weight be applied to the serratus anterior area, making sure to contract the serratus anterior muscle while directly pushing the dumb upward.

Bell. This will unconsciously make the serratus anterior muscle bigger. Tes: Use a dumbbell, lean forward, hold the dumbbell in your right hand, and do.

Elbow raise.

How to effectively exercise deltoid with dumbbells? To talk about specific actions, don't just talk about the name of the action...Look at your question, you should have practiced but I always feel that the effect is not good, so I won't talk about things that are too basic. My personal.

There are a lot of training movements, and I can help you with personalized fitness guidance! Talk to me!

Dumbbells can be used to lift the arms up and down, which can make the chest become very strong and shapely, and have a strong feeling, and you can also do this stretching action, stretching with dumbbells, so that the whole arm and chest have a good explosive force.

If you want to train the strong and stylish tiger head deltoid muscle, you can do these movements with the assistance of dumbbells: small dumbbell compound press, small dumbbell front flat raise, small dumbbell side flat raise, etc., are very effective in strengthening the strength of the tiger head deltoid muscle, and can maintain a perfect deltoid muscle curve for a long time.

You can do dumbbell lifts, do a group of 20 at a time, with push-ups, alternate exercises, do five sets at a time, and then drink protein powder.

Push-ups only work on the pectorals and triceps. The deltoid muscles can be exercised with dumbbells.

Anterior deltoid tract: Dumbbell front raise. Hold the dumbbell in your hand, place it on your side, palm back, lift forward and up with shoulder strength, stay at a position slightly above your shoulder for 1-2 seconds, and then use your shoulder to control it slowly. You can exercise with both arms together, or you can take turns lifting with one arm.

Middle deltoid fascicle: 1 dumbbell side raise. Raise your palms upwards with your palms at your thighs. Elbows slightly flexed.

2 dumbbell lifts. Hold the bell in both hands, place it on the side of your shoulder, and lift it up. It can be opposite to each other with the fist or the palm of the hand.

Posterior deltoid tract: Leaning over and raising sideways. Tilt down the upper body, parallel to the ground, and abduct the dumbbells.

Practice 3-4 sets of 10-12 reps per movement, with a break in between. Rest for 2 minutes between each movement. Practice the next day.

Conventional push-ups can't have the effect of exercising the deltoid muscles, but dumbbells can, standing birds can exercise the deltoid muscles, as well as flattening the arms, raising the front and back of the neck, these movements can exercise the deltoid muscles, if you don't use anything, just stand upside down against the wall and practice support, like this; It can include a comprehensive exercise of deltoid and arm muscles, and exercising this movement requires some foundation of arm strength, otherwise it is easy to get injured!

It works, as long as you keep exercising every day.

Listen to my brother's teres major, practice hand support from wide shoulders to push-ups.

Tes minor: Use a dumbbell to lean forward and hold the dumbbell in your right hand to do an elbow lift.

Serratus anterior, lying on your back and doing a running motion.

Intercostal muscles, hold the dumbbell in one hand, stand up straight, and bend the upper body in the direction of holding the dumbbell while the waist is not moving.

All of the above are done in groups of 10, 8 to 10 sets in a row, except for the serratus anterior muscle, which needs to be practiced every day, the rest of the exercises are done every other day. It should take three or four weeks to have an effect.

Eat the dumbbells, ahahahahahaha

Dumbbell front flat raise, side flat raise, leaning over the bird.

RM12 per movement 4 (12 reps per set, completely exhausted, do 4 sets in a row) 30s between sets, 2 minutes between movements, after the end, follow 3 sets of RM10 sitting presses (do not sit on a chair with a backrest, the back should be suspended, and the spine should be straight).

If you still have the strength to spare, then make up the dumbbell shrug rm8 10 3 (this weight must be large, maybe you will be tired after 15 strokes of 10kg, and 12 strokes of 20kg can also do 10 strokes of 30kg, the first set may not be impossible) and dumbbell one-arm rowing rm12 3 (medium weight, 3 sets on each side, no dumbbell stool to do).

Be sure to exhaust yourself every time you train Rest for 2 days after being completely exhausted and train again It's useless not to eat If you just exercise your shoulders, then swallow 2 raw eggs every morning and evening Two main meals on the day of training and lunch two days after training Eat 3 taels more meat...

The shoulders must be comprehensive, sideways, front and back, and upward lifts must be practiced. Because the muscles of the shoulder are wrapped in a ball shape.

Of course, push-ups can't train the biceps, and the dumbbells are easy to do, which is the most common practice, but you should pay attention to keep the balance of the body when training the biceps, and don't shake with the dumbbells. This can be done by standing against a wall, or in the posture of a questioner