How do you build muscles arms and abs with dumbbells?

Arm muscles: vertical curls, seated dumbbell curls, straight dumbbell curls, half-squat curls, dumbbell wrist curls! Abs:

Push-ups, dumbbell rows, one-arm dumbbell side curls, dumbbell seated turns, dumbbell piece seated turns, dumbbell weight-bearing sit-ups! The specific number of groups can be determined according to your actual situation! Practice every other day, don't practice every day!

Pay attention to protein supplementation!

If you have abdominal muscles, you can go to the Internet to see the abdominal muscle tear or 8 minutes, dumbbells can train the chest, arms, back and arms, you can go to the Internet to see many postures.

1. Bend sideways for exercise: stand upright. Spread your legs apart, raise your arms flat from side to side, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and your legs and arms must not be bent, inhale, then reduce, and exhale. Change the direction again and repeat again. Do this 8 times in a row.

2. Leg flexion exercise: supine position. Keep your arms flat on the ground from side to side, bend your knees and lift them up at the same time after your legs are straight, and inhale so that your thighs are close to your abdomen; Then exhale and slowly restore. Repeat 8 times.

3. Raise the legs and close the abdomen: mainly to develop the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. Once this exercise is done evenly, bend your knees and continue to do the same movement. Repeat 8 times.

Fourth, the seated bend of the body: mainly for the development of upper and lower abdominal muscles. Straighten your knees, lean back to keep your body balanced, and then bend your knees and abdomen so that your abs are extremely flexed.

During the exercise, the feet should never touch the ground. 5. "Cycling" exercise: supine position.

Lie down on something above the ground. Tie your feet with dumbbells. Lift both feet up at the same time. It's about 45 degrees. I am slowly putting it down. Synopsis is fast. The descent should be slow. Remember to stay safe.

Without dumbbells, sit-ups, and supine leg presses can all work out the abdominal muscles.

Many fitness-loving friends like to prepare a pair of dumbbells at home and take them out to practice at any time. One of the most common movements is the upward push of the dumbbell – the term for which is called the dumbbell press, which works the shoulder muscles, increases the width of the shoulders and makes it easier to get dressed. But many mm are afraid, lifting dumbbells will exercise thick arms.

In fact, as long as you pay attention to the correct dumbbell movements, not only will you not become a female Taishan, but you will also have a pair of strong and slender jade arms, and become a healthy beauty! Although this action is easy, there are many people who do it in a non-standard manner. The most common mistake beginners make is to lower the dumbbells too low, which means that the range of motion is too large.

Some people even drop dumbbells to shoulder height, so that their arms are clamped tightly and their elbows are close to their ribs. At this time, the shoulder muscles are relatively most loaded, and if the dumbbells are heavy, the shoulder ligaments can be damaged.

Some people may say that when weightlifters do clean and jerk, don't the barbell bars rest on the collarbone, and the height of the barbell is about the same as the shoulder? If you look closely, you can see that his grip is wide and his elbows are spread outwards away from his body; He also relies on his legs to exert power while lowering his body's center of gravity to help his shoulders get through difficult phases. If you want to work your shoulder muscles better, you should master the correct bodybuilding exercises - standing or sitting, with your back straight, holding dumbbells in both hands, and spreading your arms so that your upper arms are parallel to the ground and your lower arms are perpendicular to the ground, this is the initial position, much like surrender.

The shoulder force pushes the dumbbells above the head, and the movement trajectory is arcing, be careful not to let the two dumbbells collide together; Stop lifting until your elbow is fully extended, control the lowering motion slowly, and stop descending when you return to your initial position. Generally, 3-4 sets of 10-15 reps are done. You will find that the correct dumbbell press has a small range of movement, but it is a more efficient and safe way to train.

1. Hold the dumbbells with one hand (tighter), sit, bend over, and stick the arm holding the dumbbells to the inner thigh to do arm bending, repeatedly, you can effectively train the forearm muscles. 2. The main pull of the biceps, 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 arm flexion and extension, because it is a total of 180 degrees from stretching to bending, 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. 3. The triceps brachii is the main push: (1) dumbbell bench press; (2) Single-arm dumbbell arm flexion and extension of the back of the neck.

4. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do bench press at the front toe; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly. 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 muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow. Scientific fitness will have perfect muscles. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

Three steps: (in conjunction with the above) 1, first, you can mention it several times at a time. For example, 72 times is the limit.

Try to pull it up to 72 times. 2. Take a 5-minute break and continue. It is absolutely impossible to mention it 72 times this time.

Unless you don't run out of strength the first time. 3. Rest for another 5 minutes, continue, must be more than 72 times, if not more than 72 times, it is just a muscle, no increase in strength, if it is done, every time you do it than 72 times, you will lift 1 more time, and your arm strength will increase the force of lifting a dumbbell.