Basic dumbbell fitness exercises

Dumbbells are a fitness method often used by many male friends, because exercising with dumbbells helps us to form the pectoralis major and biceps, so as long as male friends persist in practicing with dumbbells, they can achieve their fitness goals. If we want to do dumbbell fitness methods in our lives, we should use correct fitness movements in our lives to avoid muscle strain and reduce the stress of exercise.

Dumbbell Bench Press

A. Key training areas: pectoralis major, deltoids and triceps.

B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbells with your hands straight up with your palms facing upward.

C. Movement process: Stretch your arms straight to both sides, bend your arms slowly, and let the dumbbells fall vertically. When they reach the lowest point, do push-ups and exhale while pushing up. Then push up to the open position and repeat.

D. Training points: Do not arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is dangerous.

Incline Dumbbell Fly

A. Key areas to train: upper chest and deltoid muscles.

B. Starting position: Lie on your back on an inclined bench press, hold a dumbbell in each hand, palms facing each other, and push up until your arms are straight.

C. Action process: Hold the dumbbells in both hands and lower them parallel to both sides, with elbows slightly bent. Lower the dumbbells until you feel the muscles on both sides of the chest are fully stretched. As the dumbbells drop, take a deep breath. Exhale as you lift the bell back to the starting position.

D. Training points: If the arms are straight when the dumbbells fall to the sides, it will be difficult for the chest muscles to feel the stretching and muscle contraction.

Standing behind-the-neck curls

A. Key training areas: Mainly bodybuilding triceps.

B. Starting position: Stand upright, hold the barbell with both hands, and bend your upper arms and fix them on both sides of your head.

C. Action process: Inhale, use the elbow joint as the axis, straighten your forearm and lift it up, and pause for 2-3 seconds. Then inhale, bend your arms and slowly lower them back to the back of your neck, and repeat the exercise.

D. Training points: The upper arms must be close to the ears, the elbows must be clamped together, the upper arms must be kept perpendicular to the ground, and the elbows must point vertically upward. Do not move forward or backward to gain leverage.

In order to help everyone better understand the basic dumbbell fitness movements in life, this article has analyzed in detail the basic dumbbell movement essentials. I hope you can practice dumbbells more in your life. If we want to exercise in our lives, we can use dumbbells to exercise our arm muscles, but if we want to exercise our abdominal muscles, we still need other methods.