What are the dumbbell exercises?

Dumbbells are a common exercise method in the gym, but these dumbbells can exercise your arm strength. Friends who practice dumbbells for the first time always feel sore arms because they can't bear the weight of the pressure. If you want to exercise high-intensity muscles and high-intensity biceps, of course you need high-intensity training methods. There are tricks and techniques for dumbbell exercises, so what are the dumbbell exercise methods!

1. High training volume

When it comes to biceps training, few people do enough sets. People who are afraid of hard training often say that the biceps are a small part and that no more than 9 sets of training should be performed each time. In fact, even if you do 20 sets you can't "shock" it, you're just "tickle" it. An efficient shock training requires at least 20 sets, and all 20 sets must be formal sets, and each set must be done to exhaustion.

2. Superset Training Rules

The superset training method is particularly effective for increasing the size of the biceps, as it stimulates more muscle fibers and creates better blood flow. I use superset training principles in every training session. The following points should be noted when using the supergroup training method.

1. Don't do supersets for every exercise, just the last two exercises in each set.

2. Do not use the superset training principle for barbell curls. Because this compound exercise requires strong energy and adequate recovery.

3. Except for the biceps, do not combine the biceps with other parts of the body to do supersets. The biceps and triceps have opposite functions, so alternating training them will ensure adequate recovery time. The last exercise of biceps training can be combined with the first exercise of triceps training to do a superset, which is a good transition to triceps training.

4. When using the superset rule to train the biceps and triceps together, you should try to choose exercises with the same force level, such as dumbbell incline curls and single-arm dumbbell flexion and extension, or a combination of seated dumbbell alternating curls and standing behind-the-neck flexion and extension.

5. The only biceps exercises that can be used for superset training are dumbbell curls, incline dumbbell curls, seated barbell curls and cable curls. In comparison, standing barbell curls are too heavy, dumbbell concentration curls are too light, and machine curls are too isolating.

3. Train to exhaustion in each set

Each set should be trained to exhaustion, no matter how much weight is used or how many times are done, only training to exhaustion can ensure the requirement of shocking stimulation to the biceps.

4. Use a lower frequency

Only sets that reached failure within the 68-rep range were counted. If you do more than 8 reps per set, the accessory muscles may fatigue before the biceps are fully exhausted. If you can't do 6 reps, it means that the biceps have not reached failure before the accessory muscles take over the force.

What are the dumbbell exercise methods? First of all, everyone should pay attention to the fact that the movements should not be too heavy when lifting the dumbbells. If you feel tired, you can alternate the exercises, relax one arm, and then practice the other side. You should choose a combination of work and rest. If you have similar symptoms, it is recommended that you relax for a minute or two. You must also ensure a nutritious diet.