Practicing dumbbells to practice arm chest muscles fever What is the cause

Your movements are not standard, the arm is two or three heads to practice more, pay attention to the muscles to keep tense when exerting force, relax the rest of the place, practice more, and the effect of mastering the feeling is obvious.

It's because of muscle congestion.

This is normal and this will give you better results, don't worry about muscle soreness.

Use 40 pounds of dumbbells to do thirty or forty times a day, and the muscles will bulge out in less than a month.

The results can be seen in two weeks, first the muscles will tighten, then they will become muscles

This effect may be less noticeable.

500 times a night can be a bit much!

You can increase the weight of the dumbbell and then practice, the weight of the dumbbell is best to curl (the action should be standard) to do ten times of exhaustion is the most suitable! You can do groups of 10 times!

According to what you said, 6 pounds of dumbbells can be done 500 times, which means that the weight of dumbbells is far from enough!

The weight is too small, it is recommended to start training with 10 kg.

The Technogym dumbbells I used have been changed from 5 kg to 10 kg now, and the effect is still there, but it still depends on the individual, and I have to keep practicing every day and cooperate with the diet.

I recommend finding a feeling with a small weight.

Novices have limited ability to control the barbell when they first practice bench press, and they are prone to skew the barbell and sway their bodies from side to side, which is due to the poor muscle feeling of the pectoralis major, deltoid, and triceps, and the supine posture of the practice will also be affected to a certain extent. Therefore, you can use 12-15rm weight to experience the movement first.

2.When you train your chest, your mind is focused and your thoughts are consistent.

Calm your breath, don't panic, concentrate, deepen your breathing and reduce the speed and rhythm of your movements. As you inhale, lower and imagine the pectoralis major muscles being stretched and pushed up to the limit, while keeping the muscles tense and continuing to exert force so that the dumbbells can only touch the chest.

Pay attention to the accuracy of the decentralization, feel and feel, do not look down, and ask your companion to remind you. The strength of the chest muscles is much greater than the strength of the arm, and the push up should start with the active contraction of the chest, and drive the arm to lift the barbell while exhaling.

Dumbbell bench presses should pay attention to the direction of force rather than the chest.

Follow the method below:

1. First of all, be careful not to hold your breath, and do not arch your back and hips. This is dangerous because it can cause the muscles to lose control.

2. Be careful not only to exercise the pectoralis major muscle, but also to strengthen the exercise of the triceps brachii of the upper arm. Because if you can't train the triceps can't be trained, you won't be able to push up and play dumbbells with high weights, let alone the pectoralis major muscle.

3. Pay attention to your elbows when exercising, and spread your arms when doing bench presses.

4. If the bench press exercise effect is not satisfactory, you can try the incline press, lie on the inclined board with an inclined angle of about 20-25 degrees, and then practice with the same weight of barbells or dumbbells.

Exercise more, it may be arm strength at first, and you will feel it slowly when you exercise.

Put all your mind on your pectoral muscles and feel your pectoral muscles exerting their strength.

It is difficult to feel the strength of the chest if the bench press and bird movements are not standard, so it is recommended to try with a small weight, and then gradually overweight it.

You have to feel the force with your chest, not with your hands...

Try to lift it and jump with your feet as you go. The dumbbell requirement is 60kg! Make a group of 15.

A super pectoral training program that quickly increases pectoral muscles weekly. Here are some important tips. Must strictly implement the three pure hand fighting, I hope to help you. How to use dumbbells and arm strength in the arms, and how to dumbbells.

Someone upstairs posted a dumbbell training instruction, so I won't say more. Let me remind you that if you want to practice obvious lines, you should pay attention to your diet. Avoid fried foods, as well as fatty meats, and try to eat beef or chicken.

During training, you need to add food, milk and eggs or something.

Pectoral muscles: barbell bench press, incline dumbbell bench press, incline dumbbell bench press. (Note that it is better to have a gap between the waist and the stool) These can connect with the thickness and width of your chest.

Then the plank bird, the upward inclined bird, the downward inclined bird, the flat bench press, the chest clamp. These work out the middle gap between the line and the pectoral muscles, making them more refined.

Biceps: barbell curls, dumbbell alternate curls (this movement is palm-facing and forearm externally rotated), crank barbell shoe bend, one-handed dumbbell shoe bend.

For all movements, I recommend a large weight, a small number of times, and do it to the limit, so that it is best.

Push-ups mainly exercise the muscles of the upper limbs, waist and abdomen, especially the chest muscles, long-term practice can achieve the effect of enhancing physical fitness, improving immunity, and can also regulate people's psychology, so that people are energetic and happy. At the same time, push-ups extend the shoulders and strengthen the upper arms, lower abdomen and chest muscles for a more proportionate and straight body.

When you usually train with dumbbells, you can practice to the chest, shoulders, back, legs and arms.

Movement: dumbbell flying bird, exercise muscles: pectoralis major.

Workout: Chest.

Movement: Leaning over one-arm dumbbell row, muscles worked: latissimus dorsi, worked: back.

Movement: Dumbbell side raise.

Muscles worked: deltoids.

Exercise area: mid-bundle of shoulders.

Movements: dumbbell curl and dumbbell neck back arm flexion and extension.

Muscles worked: biceps brachii and dumbbell neck back arm flexion and extension, exercise site: arms.

Movement: Dumbbell semi-squat.

Muscles worked: quadriceps.

Areas of work: Thighs.

Your friend doesn't know how to exercise. Push-ups are the lowest end of bodyweight training. It doesn't work out well-developed muscles and body shape. If you want to develop big pectorals and thick arms, you must use dumbbells and barbells. Push-ups are useless for a lifetime.

There are many types of exercise. A variety of forms of exercise is a lot of fun. Second, it can be better exercised. So it needs to be bought.

It doesn't work out well-developed muscles and body shape. If you want to develop big pectorals and thick arms, you must use dumbbells and barbells.

1. Push-ups are an overall exercise, and dumbbells can exercise a certain part. If you want to specifically strengthen a certain area, dumbbells have an effect that push-ups can't do.

2. Push-ups are weighted with their own weight, which cannot be adjusted, the weight of the dumbbells can be adjusted, and the effect of increasing the weight can be achieved by carrying the dumbbells when doing push-ups. Push-ups and dumbbells can work together.

3. For ordinary people, there is no need to go to the gym. Doing push-ups is enough to exercise the body, and most people may not do push-ups on weekdays, so there is no point in going to the gym, and if you don't have exercise habits, you can't go to the gym regularly to work out.

First of all, you have to be formal. Then find a weight of your own. And pay attention to the key movements, if the movements are correct, or you can't feel the chest force, it means that your arm strength can not support this weight, so as to achieve the effect of exercising the chest muscles.

Target muscles: Define the area to be trained before doing the movement. For example, when doing dumbbell upward incline bench press, it is necessary to make clear that the training part is the upper part of the pectoral muscles and triceps, and at the same time has an exercise effect on the anterior deltoid muscle.

Once you know which muscle groups you are training, it's important to feel how your target muscles are working.

I usually work in groups of 10-12 and 4-5. Nutrition to keep up!! I use dumbbells to make flying birds.