Dumbbell is a kind of gym accessories for muscle training, mainly used for muscle strength training and muscle compound movement training.Regular dumbbell exercises can effectively exercise muscles in the chest, abdomen, shoulders, legs and other parts. Compared with other fitness equipment with the same effect, dumbbell exercise methods are more diverse and simpler.
First, learn how to use dumbbells to strengthen your biceps, triceps, and chest muscles.Methods to exercise biceps include dumbbell curls, alternating dumbbell curls, seated dumbbell curls, incline dumbbell curls, inclined plank arm curls, squat curls, hammer curls, etc.Methods to exercise the triceps include supine cervical arm flexion and extension, seated cervical arm flexion and extension, and single-arm cervical arm flexion and extension.Methods to exercise chest muscles include dumbbell bench press, incline dumbbell bench press, dumbbell fly, waist straight dumbbell fly, etc.
Dumbbell exercises for shoulders and back.Methods to exercise the shoulders include dumbbell press, bent lateral raise, dumbbell shrug, dumbbell lateral raise, dumbbell front raise, alternating front raise, prone lateral raise, etc.Ways to exercise your back include bent over single-arm dumbbell rows, dumbbell shrugs, supine raises, etc.
Dumbbell workout for abs, arms and legs.Abdominal exercises include dumbbell lateral extensions.Examples of arm exercises include overhand dumbbell curls, underhand dumbbell curls, single-bell internal rotations, single-bell external rotations, upright upward rotations, and upright backward rotations.Leg exercises include dumbbell squats, dumbbell lunges, dumbbell calf raises, etc.
Finally, let’s talk about the precautions for dumbbell exercise.When exercising with dumbbells, you must master the essentials of dumbbell movements. When exercising, the movements must be standard, otherwise it is easy to strain or sprain.At the same time, do not frequently change dumbbells of different weights and extend the exercise time if you want to quickly achieve exercise effects. You must do it step by step, and you cannot use the same exercise method. You must change different exercise methods to achieve better results.