How to use dumbbell forging to quickly refine the pectoral muscles and root biceps

One is the bird action, and if there is no dumbbell chair, you can expand your chest!

Intensify your training every day.

It can't be fast, unless you can overload the task.

Supine birds. Stand with your arms bent.

Do 5 sets of 20-50 each time, nothing can come out quickly, full of practice

10 to 40, though, keep practicing.

Breathing method: exhale with force, reduce inhalation. i.e. centripetal contraction exhalation, eccentric contraction inhalation (all movements are).

Actions can be divided into:

1. Standing dumbbell curl: tuck the abdomen and chest, stand firmly, hold the dumbbells with both hands, palms facing forward, exhale force, biceps contraction, flex the elbow joint, inhale and reduce, make the elbow joint god, keep the big arm still in the whole process, and only the small arm slides with the elbow joint as the center of the circle.

2. Hammer curl: the action process is the same as above, the difference is that the palms of both hands are opposite, and the tiger's mouth is facing up 3. Arm curl: sit on the stool, the big arm leans on the inner thigh, and does the curl action, the purpose of the arm support is to make the big arm always not move, so as not to borrow force from the deltoid muscle.

A group of 12, a movement of 4 6 groups, rest between groups for 1 2 minutes to experience the feeling of muscle force, centripetal contraction and eccentric contraction should be felt.

Dumbbell curl 45° up to the upper and lower arms and slightly bent down to the elbows. If you feel soreness in your muscles after exercising, it means that you have done the training. Exhale forcefully.

Relax and inhale, exhale and inhale down. If you want to build muscle, choose heavier weights, do 6 in a group, do 4-6 sets, and have a gap of 40-60 seconds.

Find a small bench, a little shorter, and sit on it with your arms on the inside of your thighs, and your arms perpendicular to the ground. Muscle training is not strength training It doesn't need to be too heavy, a group of about 20 is OK Exercise a 5 6 set After exercising, the biceps brachii is still relatively easy to train.

Dumbbell curls are an ideal exercise for building biceps, please see.

Exercising the chest muscles can be done with push-ups.

Once every two days, 8 to 12 pieces per group each time, a total of 4 sets, more than 12 to increase the weight;

Only one action will be arranged for each part at a time, and the cumulative time of each action (including component rest) shall not exceed 45 minutes.

You shouldn't practice in the morning, do two sets at noon and two sets at night, generally to reach the limit of your body, but pay attention to relaxation.

The main pull of the biceps brachii, you can use the big arm to perform dumbbell flexion and extension, do not put it to the bottom when stretching, so that the biceps are always stressed, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm curl extension, because it is almost 180 degrees from stretch to bend, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above the 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells.

Bench press with dumbbells is an effective way to train the pectoralis major.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscles as much as possible, and then laugh and use enough time and nutrients to repair the broken muscle tissue, let it grow, to put it bluntly, the muscles are grown when you do anaerobic exercise and rest.

Scientific fitness will have perfect muscles. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

1.For pectoral muscles: dumbbell flying bird dumbbell bench press side press is certainly the best option. 2.Biceps:

Standing, hammer curl, sitting, alternating arm curl, prone curl.

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.

There is "Zhao Zhixin Dumbbell is the Most Fitness" in the electric donkey, you try to see if there are any resources.