How to use dumbbells

In the gym, dumbbells are a very common piece of fitness equipment. By using dumbbells of different sizes, you can exercise the muscles in various parts of the body with significant results. It is mainly used for muscle strength training and muscle compound movement training. How to use dumbbells correctly? And for different training parts, what kind of method of operating dumbbells should be adopted to maximize the function of such equipment.

The bench press is the best exercise for training the chest muscles, and it is also the favorite exercise of many bodybuilding enthusiasts. Most trainers mainly use the barbell bench press - indeed, it is the best exercise for training the upper body and is very effective for 80% of trainers. What about the 20%? The answer is the dumbbell bench press. In addition, after doing barbell bench press for a period of time, you can also try dumbbell bench press, and you will feel different. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbows and hold the dumbbells with your fists facing each other and your palms facing your legs. The axis of the dumbbells should be 1 cm above your nipples, against your chest.

Action process: Push up, bring your elbows inward, and squeeze your chest while squeezing your elbows. The dumbbell moves upward and slightly forward, forming a parabolic trajectory. When your arms are straight, the center of gravity of the dumbbells is close to the support point of the shoulder joint. But don't position it exactly on the support point of the shoulder joint, as this will cause the bones to support the weight of the dumbbells, causing the chest muscles to relax and affecting the exercise effect. Then, stretch your arms out to the sides, slowly bend your arms, and let the dumbbells fall vertically. When they reach the lowest point, do the push-up movement. repeat.

Breathing method: inhale when lifting up and exhale when falling down.

It should be mentioned that you need enough patience to exercise your body, as nothing can be achieved overnight. Dumbbells are a very common piece of fitness equipment in gyms. Basically, they are suitable for everyone to use to achieve physical exercise. Moreover, due to their mass, they can be increased or decreased, making them a suitable choice for people with different physical fitness. In addition, exercise requires persistence. No matter how good the training method is, you must persist to succeed.