Problems you encounter when training your chest muscles with dumbbells Help me answer them

That's fine with the movement you practiced. This exercise is the most commonly used dumbbell bench press. It is very effective for growing meat.

The pectoral muscles are large muscle groups and are relatively leathetic. Don't think about being able to hurt every time you practice. In fact, the standard for the effect of training is that the muscles are swollen and congested, there is a feeling of soreness and numbness, and soreness is also a kind of manifestation, but it is mainly reflected in the initial stage or when the weight or frequency is suddenly increased.

The main sensation is normal. There are two ways to make your muscles feel like this, one is to gradually increase the weight, the other is to slow down the movement as much as possible with the same weight, and there is a peak contraction. It is recommended that LZ 5 sets x 12 times with an interval of less than 1 minute. Then add the dumbbell bird.

Even if you don't feel soreness, the muscles are still growing, I have personally experienced, I am also a beginner in fitness, and I used to be confused, thinking that the muscles are not sore, and they are not in place, but after three months, the muscles have indeed changed. Muscle training is important in persistence.

All of the above are hand-hit!

You have to transfer your consciousness to your chest, deliberately use your chest to exert force, and in addition, it is recommended to combine multiple exercises to achieve better results.

Acid is right,,That's the effect... It's time to wait until it's not sour.

Until you run out of strength.

Dumbbell bench press, incline dumbbell bench press, etc. Dumbbell bench press, which effectively exercises the whole part of the pectoral muscles. Incline dumbbell bench press, the focus is on your upper chest.

You can practice more two-handed dumbbell rowing, head-back press dumbbells, dumbbell flying birds, dumbbell curls, dumbbell side raises, dumbbell weightlifts, and so on.

Pectoral muscles and abdominal muscles can be exercised at the same time. Easy methods, push-ups and sit-ups, if you have time, it's better to jog outdoors and do aerobic exercises. I estimate that the landlord's exercise method is not very professional, and of course doing 30 a day has no effect.

Method: Push-ups are done in groups.

The number of each group is self-determined.

Gradually increase or decrease. After doing a set, take a 3-minute break.

in doing the next set.

Whenever you can't do it.

It's when you can grow muscles the most.

Once propped up.

It's practiced.

The same sit-ups.

The exercise of the abs is very specific.

Same method as above. Three groups each.

The rest interval is 3-5 minutes.

Push-ups with. Sit-up.

Wait 10 minutes and do push-ups first.

Finally, perseverance is important. Hehe!!!

There are no shortcuts, and it takes a long time to stick to it!!

The best way to do this is to do push-ups.

According to your actual situation, the number and number of groups, 3 to 4 groups, 15 to 20 per group is appropriate.

There are many ways to do push-ups, and the parts of the exercise are also different, so you can combine them.

If you want to work your pectoral muscles, dumbbells alone are not enough. You also have to have a dumbbell bench (or that kind of narrow bench), and the dumbbell exercises the chest muscles mainly to save the dumbbell bird and dumbbell bench press. When doing these two movements, you need to keep your shoulders in the air, otherwise the exercise of your pectoral muscles will be greatly reduced.

I suggest you buy a pair of interchangeable dumbbells of about 40kg, this weight dumbbell will allow you to use it for several years. If you buy lighter, you have to keep buying dumbbell pieces, and buy heavier ones once and for all.

When training, different movements should be matched with different weights. Under normal circumstances, the training weight of each movement is 60% of the maximum weight you can carry in a single movement, for example, the dumbbell bench press can lift a maximum of 40kg at a time, then your training weight is 24kg.

The pectoral muscles are trained twice a week, 1 on Monday and 1 on Thursday. Each training session is carried out with 2 4 movements, 4 sets of each movement, 8 12 reps per set. You're just starting to practice now, with a 2-minute break between sets.

Rest for 5 minutes between different movements. It is best to complete all training movements within 1 hour, too long is not conducive to muscle growth.

You can try supine birds, incline presses, flat bench presses and other exercise positions, 15 to 20kg can be considered. Muscle training is measured in years, so keep it up.

If you have not played dumbbells before, it is recommended to start exercising from below 10 pounds, gradually increase, chest muscle exercise methods include flat lifts, lying and left and right lifts, etc., which can make the chest muscles get a good exercise, the most important thing is to supplement protein after muscle exercise, this is the key, muscles are made of protein. Get up in the morning and exercise to relax your chest muscles and arms, do 50 push-ups first, and then 50 flat lifts, not 7 days, it is absolutely effective.

Your height and weight are comparable to mine, so I recommend you use 20 kg.

Hello! If you just start practicing your pectoral muscles, you will have such a situation, and to put it mildly, you just haven't found that energy. I started doing the same as you, but then I went to the powerhouse club and the fitness instructor gave me a thumb and it got better.

At the beginning, I used the strength of my arms, and the coach said that any movement should be done with the contraction of the target muscles. For example, let's take the dumbbell bird as an example, generally speaking, many people are not very good at completing this action, the arms to the sides of the body should be slow, wait until the arms to a certain extent, that is, the dumbbells should be higher than the body level, not too low, otherwise the shoulders can not stand, and there is no need to be too low, the following is the two arms up back to the initial position of the dumbbells, this process of going back is the most critical, that is, the process of the arms to the inside, must use the force of the contraction of the chest muscles, Use both arms to retract the dumbbells to their original position, rather than using both arms to collect the dumbbells.

If you can't find the feeling, it's best to use a very light weight to find the feeling first, and then increase the weight, otherwise it will take a lot of effort and the pectoral muscles will not get the exercise they deserve. Remember, no matter which part of the muscle you train, you must use that part of the muscle contraction to complete it, and you should let that part of the muscle contract to complete the action in isolation, and don't use the muscles of other parts to complete it, just do it.

There is also a way to confirm whether the muscles you want to train are straining, and take the dumbbell bird as an example, you can do a one-armed bird, such as a right-arm bird, when doing it, touch the right pectoral muscle with your left hand, to find this strength, when you go to the dumbbell, the pectoral muscles are very tight, that's right. Thank you!

If you have not played dumbbells before, it is recommended to start exercising from below 10 pounds, gradually increase, the methods of chest muscle exercise include flat lifting, stupid jujube lying and left and right lifting, etc., which can make the chest muscles get a good exercise, and the most important thing is to supplement protein after muscle workout, which is the key, muscles are composed of egg rotten white matter. Get up in the morning and exercise to relax your chest muscles and arms, first do 50 push-ups, and then 50 flat lifts, not 7 days, absolutely effective with calendars.

To train your pectoral muscles with dumbbells, you can do the action of flying birds.

Lie flat on a long board, hold the bell in both hands, arms outstretched, elbows at 120 150 degrees. Focus your attention on your chest, think about the pectoral muscles, up, down, up, down, 8 12 per set, do 6 8 sets.

To train your pectoral muscles, this one movement is not enough, you can do this movement after practicing push-ups; Also, holding parallel bars is a good way to exercise your pectoral muscles.