What are the dumbbell muscle training methods?

Muscles represent not only a kind of healthy beauty but also a kind of strength beauty. How to have muscles has become our most concerned issue. In addition to going to the gym, we can also use dumbbells to train our muscles to achieve the purpose of bodybuilding. So how do we use dumbbells to train muscles? Let's learn some small methods together.

Chest 1. Bench press: mainly trains the thickness of the pectoralis major 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 starting position.

Tip: Push up and down in an arc to fully contract and 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 a 30-40 degree angle and you lie on it diagonally.

3 Calf Standing Single-Leg Heel Raise: Mainly trains the calf muscles.

Action: Hold a dumbbell in one hand and a fixed object with the other hand. Stand on the pedal with the front of one foot, lower the heel as far as possible, and bend the knee of the other leg to lift the calf. Contract your calf muscles forcefully to lift your heels to the highest point, pause for a moment, and then slowly return to the starting position. Alternate legs. In addition, the lines you require are called separation in the gym. To achieve Kobe's look, in addition to increasing the size of your muscles, you also need to control the amount of fat in your body. Generally speaking, this is the second step to take after gaining muscle.

Note: To prevent damage, the lowering process should not be too fast.

For friends who use dumbbells to train their muscles, first of all, you should be careful not to use too much force at one time. You should increase the strength slowly. Also, do not make large movements. You should pay attention to protecting yourself to prevent muscle strain. Secondly, you should choose a method that suits you. Beginners will experience back pain, which is generally normal.