Exercises using only one dumbbell

If you only have one dumbbell and you want to use it to exercise your shoulder and arm muscles, I will explain these methods to you below. I hope it will be helpful. As long as you keep exercising, you will be able to develop plump muscles. Dumbbells are very good exercise equipment. As long as you use the right method, you will be able to train your muscles as quickly as possible.

Let me answer your question below: It will take just one month to feel powerful, three months for the appearance to be more obvious, and half a year to a year for some success to be achieved. If you want to achieve great success, you can't be simple. A pair of dumbbells for a full body workout

1. Chest 1. Bench press: mainly trains the thickness of the pectoralis major muscle and the chest groove. Action: Lie on a bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return to the original position. Tip: Push up and down in an arc to fully contract and thoroughly stretch the pectoralis major.

2. Incline press: mainly trains the upper chest muscles. Action: The action is the same as the bench press, the difference is that the bench surface is adjusted to an angle of 30 to 40 degrees, and you lie on it diagonally. 3. Supine fly: mainly exercises the middle groove of the chest.

2. Shoulders 1. Push-up: mainly train the anterior, middle and posterior bundles of the deltoid muscles. Action: Sit down, hold dumbbells with both hands at the sides of the body, with elbows extended and palms facing forward, push the dumbbells in an arc to the highest point, pause for a moment, and slowly control the dumbbells to return to the original route (arc). Tip: You can also do it in a standing position, with both arms at the same time, or you can do it with one arm alternately.

2. Lateral raise: mainly trains the middle bundle of the deltoid muscle. Action: Hold dumbbells in both hands and let them hang in front of your legs. Lean your body forward slightly, bend your elbows slightly, and lift the dumbbells to both sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position. Pause for a moment, then control the shoulder muscles to slowly return to the original position. It can also be done with one arm, alternating between the two arms.

Using dumbbells to exercise can fully and freely move, can exercise the shoulders and arms, most of the muscles in the arms can make you stronger. I hope my information can be helpful to you. Thank you. As long as you persevere, you can soon train your pectoralis major, arm muscles, and six-pack abs!