How to use dumbbells to exercise the pectoralis major muscles. Abdominals, biceps, triceps

It's better to start with dumbbell curls and use large weights that can only be done 6-8 times per set. You first have to practice the movement standard, then consider the feeling of the muscles, and finally the speed of the movement: explosive contractions, slow stretching.

If you want to develop your biceps quickly and comprehensively, your training plan should include these 3 movements: 1Dumbbell alternate curl (basic movement, biceps whole) 2Hammer curl (basic movements, brachialis muscles) 3Concentrated curls (solitary movements, biceps peaks).

If it's just a simple workout, I also recommend that you swap out the one-arm curl for a dumbbell alternate curl, and if possible, do a barbell curl or a reverse grip weighted pull-up, which are essential movements for developing your biceps.

It's important to insist, I practiced for 1 month and achieved something, and then because of work or something, I didn't insist, it's a pity! I wish you a speedy dream!

Dumbbells support curls.

Target muscle: biceps.

Sit with your legs apart and your feet on the ground, hold a dumbbell in your right hand, support your right upper arm with your right inner thigh, and rest your left hand on your left knee with your torso leaning forward slightly. Bend the right elbow and raise the dumbbell, contract the peak, and slowly return to the original position. After repeating the specified number of times, switch to the other side.

Effect of the exercise: Just like the triceps exercise, here is a list of the second movement for the biceps, because using dumbbells to train the arms is simply too convenient and effective, which will make your arms more engorged, I believe that in a few months, your t-shirt cuffs will be full.

Initial exercisers, it is best to use dumbbells that can be freely combined, to adapt themselves to different heavy inclined dumbbells flying birds, a group of 8 10, do 4 sets of chest plate dumbbell presses, a group of about 15, do 4 groups, practice chest push-ups, support on dumbbells, let the body as far as possible to the end, you can practice dumbbell alternate curls at the edge of the chest muscles, a group of 12 14, to achieve muscle weakness, do 4 groups It is recommended to buy an arm bar, and then buy a small amount of barbells, the effect of practice is much better, and the money is not much.

1.Biceps:

Standing hammer curl.

Alternate arm curls in a seated position.

Prone curls. 2.For pectoral muscles: dumbbell flying bird dumbbell bench press side press is certainly the best option. 3.

Exercise the muscles of the whole body, it is good to use dumbbells, and the primary fitness plan is as follows: warm up for 5 minutes before the workout, stretch locally for 3 minutes, and warm up for another 5 minutes; Stretch for 5-8 minutes after exercise;

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12RM (times) x3 (5) Dumbbell side press 10-12RM (times) x3 (6) Dumbbell front press 10-12RM (times) x3 Arrange an aerobic session on Saturday or Sunday such as running, skipping rope, cycling, etc. for 45-60 minutes.

Abdominal exercise every day During the training, it should be adjusted according to your own situation, and the effective time of each training session (excluding warm-up and stretching) should not exceed 1 hour. Rest for 60-90 seconds between sets and 90-120 seconds between movements. Supplement with easily absorbed protein (eggs, beef, or protein powder) and carbohydrates (bread, milk, protein powder, etc.) after each session.

Arm: To train the muscles to look good, you must first train the muscles outside the arm (triceps), hold the dumbbells, the palm direction is down, and then slowly rise and fall, remember that it is slow, the action is fast to train into a strength type rather than the bodybuilding type that looks good, the inner arm muscles (biceps) movement direction you know yourself, as concocted.

In fact, it should be noted that there is a difference between muscle training and strength training, just like the muscles of weightlifters are not obvious, and the strength of bodybuilders is not obvious, but aerobic exercise and anaerobic exercise.

Chest expansion exercises can work the pectoral muscles, and can exercise the deltoid muscles, part of the muscles of the forearm. The curved arm exercise can be dumbbell press, flying bird, and the lifting effect is good, and the biceps direct arm curl effect is very good. I think it should be from a young age.

Here's a quick list of movements that target these three muscle groups.

Biceps: vertical curls, internal curls, external curls.

Triceps: single arm flexion and extension at the back of the neck, supine arm flexion and extension, bent arm flexion and extension, and single-arm flying bird abdominal muscles can hold dumbbells to do sit-ups in front of the chest, but you need a partner to help press the legs, and it is best to practice with bare hands when you are just exercising. Sit-ups, leg raises, crunches, and sit-ups are all for the abdominal muscles, and each training session must be done, with 3 sets of each movement and 20 30 per set.

Open your hands, form a cross shape with your body, bend over, keep your body straight into J, and slowly lower your hands at the same time, the whole body is in a U-shape, quickly stretch your arms, 30 degrees, 45 degrees, 60 degrees Keep pause, and try sit-ups with your abs!

I agree with the second floor.

And the longest one watched it.,Every time it's that paragraph.,Contempt.。。

1. All pectoral muscles, lying down, dumbbell press, 4 sets x10-12 times.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Abs sit-ups 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (practice oblique muscles), dorsal muscle dumbbells, one-arm rows, 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Arm dumbbells: 4 sets of x 10-12 lifts with both arms.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

Kung fu is not deep but fine. You can eat more protein powder or egg whites or beef, and then train on your own time.

How many kilograms you can hold, how heavy you can take, can you take as much as others take?

Recently, I have been passing by at the gym every day.

The best way to get abdominal muscles is to have your head cocked in the same way as sit-ups, but with the legs moving together. If you have the conditions, go to the school to do rib leg lifts on top of the rib frame. If you don't understand, you can ask your physical education teacher, this is the best way to do abdominal muscles.

As for the biceps, just do more flat lifts - dumbbells don't need to be bought at all, it's better to be able to use barbells - this is also available in the school --

When you go home, you can do sit-ups and push-ups, which is very good for you to practice your body.