Exercise your arms with dumbbells, dumbbells exercise arm method

Biceps brachii The biceps brachii muscles bulge in front of the upper arm. Basic movements: 1. Bending with both arms, this action can be standing or sitting, holding dumbbells in front and back, and barbells in a variety of ways.

The two upper arms must fit snugly into the armpits, using the force of the biceps contraction to bend the hands towards the chest as best they can. 2. The narrow grip pull-up of the backhand is also to use the power of biceps contraction to achieve the purpose of exercise. (Practice 6 sets of 12-15 reps).

Triceps Brachii The bulge behind the upper arm is the triceps. Exercising your triceps muscles will make your arm muscles clearer. Basic Actions:

1. Have two movements, face up, lie flat on the wide stool, hands shoulder-width apart, hold the barbell tightly, and then use the elbow joint as the fulcrum, slowly bend backwards to the top of the head, and then use the contraction force of the triceps brachii to restore the barbell to its original position. (Practice 6 sets of 12-15 reps).

The deltoid muscles in the shoulder are the deltoid muscles, which are divided into anterior, middle, and posterior fascicles. Basic movements: 1. Toe-in, hold dumbbells or barbells in front of you, hold the same width as your shoulders, and lift your arms to 90 degrees before lifting your arms to make your arms and body 90 degrees (practice six groups, 12-15 times per group).

2. In the middle bundle, hold the dumbbell by your side, and raise your arms from both sides to the top of your head. (Practice 6 sets of 12-15 reps). 3. Toe, hold the barbell shoulder-width in both hands, put the barbell on the back of the neck, stretch up the arm to push the barbell, and then slowly bend the arm to place the barbell in the original position on the back of the neck and shoulder.

(Practice 6 sets of 12-15 reps).

20 strokes for fitness and 40 strokes for muscle t.

Around 10 a.m.

Action.

1. Barbell narrow bench press

Repeat 12-15 times for 1 set of warm-ups.

Repeat 12-15 times, 4 formal sets.

60 sec set interval time.

Choose a slightly lighter weight for a set of 12-15 warm-ups. Make sure to avoid joint lock-up during training, such as when the arm is fully extended, where the load is applied to the joint instead of the triceps. Keep your joints flexed so that your triceps get constant pressure and this will make the training more effective!

Action.

Second, the supine bending bar arm flexion and extension

4 sets (10-12 reps each).

Using a curved bar is a great way to relieve the pressure on your wrist and focus more on your triceps. It is very important to keep your elbows firm and slow. Remember to keep your elbows outward, so that more of the load is placed on the shoulder muscles.

Action.

3. Pull down the single-arm rope

3 sets (12-15 reps each).

The point of the exercise is to change a little bit more. The purpose of this action is to increase blood return to the triceps and increase the pumping sensation.

Action.

Fourth, the rope pulls down.

3 sets (15-20 reps each).

Before moving on to biceps training, this action will exhaust the triceps while gaining a lot of blood return.

Action.

5. Standing dumbbell hammer curl

4 sets (10-12 reps each).

Make sure your elbows are back and slowly bend your arms to contract your brachialis muscles as much as possible. Even if you're using dumbbells, try curling with both arms until you're exhausted.

Action.

6. Seated dumbbell arm curl

4 sets (10-12 reps each).

This movement is extremely effective for the exercise of the biceps. With the right use, your biceps will develop faster and stronger. Rotating your arms during the movement will make the training more complete.

Action.

7. Bracing arm curl

3 sets (12-15 reps each).

The pallet minimizes the chance of elbow injury and avoids joint locking.

Action.

8. Barbell curl

3 sets (12-15 reps each).

Every time the dumbbell is at its highest point, you will feel an unprecedented tension in the two heads, giving you a different pump and soreness.

Bonus tips

Training can increase muscle size and strength, but more importantly, you must consume more calories to support muscle building. You need to consume more calories per day than you burn, and the rest is the muscle or weight you have gained.

Stand up straight with your arms flat on your shoulders and return forward and back to a flat pull, or lie flat on a bench with your hands raised straight to the sky and put them down (the same as standing flat pulling). This is the best arm strength exercise for dumbbells. However, it does not include muscle mass, muscle line workouts.

Take your time and don't rush.

Freezing three feet is not a day's cold.

After a long time, the power will naturally come in.