How to use dumbbells to train the pectoralis major muscles, how to use dumbbells, how to train the s

Jogging for 30 minutes or skipping rope 500 (it has been scientifically proven that 20 minutes of aerobic exercise can effectively mobilize body fat energy).

Incline dumbbell bench press.

5 sets of 20 Mass customization 1 minute break between sets The last group does a few more after feeling exhausted No more than three.

Rest for 5 minutes after doing it Here's how to do it.

a.Focus on the upper pectoralis major muscles, followed by the anterior deltoid and triceps.

b.Starting position: Lie on your back on a bench with an upward incline angle of 35-45 degrees.

c.Movement: Hold the dumbbell with both arms straight at the upper part of the shoulder.

Inhale as you lower it above your chest (near your collarbone). When you descend to the lowest point, you do an upward push and exhale when you push up. d.

Training Points: Focus the main force on the pectoralis major muscles during the exercise, so that the pectoral muscles are always in a tense state. The triceps muscles serve as a secondary supplemental strength.

Lying flat dumbbell flying birds.

5 sets of 20 Mass customization 1 minute break between sets The last group does a few more after feeling exhausted No more than three.

Rest for 5 minutes after doing it Here's how to do it.

a.Focus on the pectoralis major and deltoid muscles.

b.Starting position: Lie on your back on a flat bench with dumbbells in each hand facing each palm and push up until your arms are straight and supported above your chest.

c.Movement process: Drop the dumbbells in both hands parallel to the sides, bend the elbows slightly, and the dumbbells fall until you feel the muscles on both sides of the chest feel fully stretched, and let the upper arms fall below the shoulder level.

When the dumbbells fall, inhale deeply. Exhale as you hold the bell and lift it back to its original position. d.

Training Points: If the arms are straight when the dumbbells fall to the sides, it will be difficult for the chest muscles to stretch and contract.

Stand on your side and raise horizontally.

5 sets of 20 Mass customization 1 minute break between sets The last group does a few more after feeling exhausted No more than three.

Rest for 5 minutes after doing it Replenish an appropriate amount of salt water Rest for more than 15 minutes before taking a shower The following are the essentials of the action.

A Focus on the areas to be exercised: the posterior deltoid tract and the upper back muscles. b Start Position:

Stand with your feet shoulder-width apart, hold dumbbells in the palms of your hands, bend your upper body forward until it is parallel to the ground, and bend your legs slightly so that your lower back is not tightened. c Movement process: Hold the bell in both hands and lift it to both sides until the upper arm is parallel to the back (or slightly exceeded), stop for a while, and then put down the dumbbell to restore.

Do it repeatedly. d Training Points: If you bend your elbows and wrists slightly when you hold the bell to the sides, you will feel that the deltoid muscles will contract better.

Throughout the movement, focus your thoughts on the contracted muscle groups.

Dumbbells, do it every day:

Put your hand on a slightly inclined stool, then put the dumbbell in your hand, put it on the fingertips of your hand, keep your forearm still and then clench, lift the dumbbell to the wrist area, slide it down to your fingertips, hold it again, and so on.

The following is a detailed answer to the specific parts:

1. Dumbbell curl to train biceps.

2. Dumbbell flexion and extension, training triceps.

3. Dumbbell forehand and backhand wrist flip to train forearm muscles.

4. Dumbbell lift + standing bird to train the deltoid muscles of the shoulder.

Check out the specific actions**, there are a lot of them on the Internet. The text is not clear! Practice one part a day, at least 8 sets a day, 8-10 in each group until the strength is exhausted.

Breathing with anaerobic exercise. Cycle every 4 days, then rest for a day and get enough sleep to help your muscles recover completely.

Do chest expansion exercises Just do health exercises when you were a child Remember to have a large range of movements In order to stretch the muscles It is best to cooperate with swimming Then the lines will look better and be softer Also, if you want it to look strong, you need to plan the hitting Do resistance training Use something or hands that are not too hard first, gradually strengthen it, and do what you can Make a plan based on the body's receptivity

Thank you, hope it works for you

Birds, push-ups, pull-ups are all fine.

Supine birds, dumbbell raises, bench presses. These can be found online to learn. In fact, the most convenient and effective thing is to do push-ups! That's how I practice, occasionally playing dumbbell chest expansion, sideways.

It is best to use a lying position, the arms must be perpendicular to the ground, and pay attention to the rhythm so as not to hurt the muscles and bones.

Do a few sets of chest expansion exercises, and you can practice it well if you stick to it.

Life is endless, fitness is not endless!

If you want to use dumbbells to train strong big chest muscles, you can do these movements: small dumbbell diamond bench press, small dumbbell flat bench press, small dumbbell flat bird, small dumbbell gluteal bridge support bench press, etc., are very effective for strengthening the muscle strength of the chest muscles, maintenance training can train strong big chest muscles, and can maintain a perfect muscle curve for a long time.

Use dumbbells to train your pectoral muscles and strengthen all parts of your pectoral muscles from multiple angles during training. During training, do 3-4 sets of each movement, each group does a 60-second rest, and each movement does a 120-second rest.

Movement 1, dumbbell plank bench press.

Movement 2, dumbbell recline bench press.

Action 3, dumbbell on the oblique bird.

Movement 4, dumbbell bench press.

Action 5, dumbbell flat bird.

Movement 6, dumbbell recline bench press.

Can't think of what this action looks like when you do it.

Do the following**, supine flying birds, that is, supine chest expansion. It works best with slow motion, 4 seconds up, 4 seconds down. You can't practice every day either, because it takes time for muscles to grow.

Just practice once every 2---3 days. About 4 sets at a time, with an interval of less than 3 minutes. If the dumbbells are too light, then each set should be limited to the number of times.

Generally, if you can do 15, you should add some weight, but you don't have so many dumbbells to practice at home, so you should do as many as possible in each set.

The easiest thing is to do push-ups, and the movements must be in place! Best finger touchdown! Daily Increment Stick Pack to your satisfaction.

2 You can also get two Coke bottles filled with sand, hold them and stand to do chest expansion exercises. Focus on clamping the middle with both arms, arms straight, and hard seam clamping for 1 second. into two large stones, they do it, but be careful of injury.

My hands, two exercises, the results are not bad.

Highly recommended to buy dumbbells, the best birds on your back.

If you only have dumbbells, it is recommended to train the chest in the following four training styles: flat dumbbell press, inclined dumbbell press, supine bird and inclined bird, the standard movements are as follows: