What are the benefits of lifting dumbbells?

Many people choose to use dumbbells when exercising. In fact, as long as the method is correct, using dumbbells will still have many benefits. For male friends who want to strengthen their chest muscles, doing some simple dumbbell exercises with dumbbells every day is very beneficial for the formation of chest muscles. Next, I will introduce some commonly used and simple dumbbell exercises to train the chest muscles.

Bent-over rowing dumbbell exercise: Breathing, exhale during concentric contraction, and inhale during eccentric contraction. Exercise frequency: 10-12 times per set, do three sets. Stand with your feet hip-width apart. Hold dumbbells in front of you with both hands shoulder-width apart. Bend your legs slightly, lean your torso forward moderately, and keep your face no higher than your knees. Contract your latissimus dorsi, pull your upper arms up, and raise the dumbbells as high as possible. Stay still for one second, then slowly lower the dumbbells until your arms are fully extended and hanging. repeatedly.

Alternating dumbbell curl exercise: Breathe, exhale during concentric contraction, and inhale during eccentric contraction. For the number of exercises, curl each arm once as a complete exercise, 10 times as a set, and do three sets. This type of dumbbell exercise can be done either sitting or standing. Sit at one end of a stool (preferably a long bench, if there is no bench in the office, this movement can be done directly in a standing position), keep your torso straight, hold a dumbbell in each hand, let them hang down at your sides, palms facing forward. Keeping your upper arm still, bend your left elbow and raise the dumbbell to shoulder height while rotating your palm outward to contract your biceps at the top. Slowly return to the starting position, lower your left arm while bending your right arm, and do the same curling movement.

Bench press dumbbell exercise: Breathing, exhale during concentric contraction, inhale during eccentric contraction. Exercise frequency: 10-12 times per set, do three sets. Lie on your back on a flat bench with your feet flat on the ground and your feet firmly planted. 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 (middle of the pectoral muscles) and against your chest. Push up, draw your elbows in, and squeeze your chest as you squeeze your elbows. The dumbbell moves upward and slightly forward, forming a parabolic trajectory.

Therefore, for male friends who want to train their chest muscles, using dumbbells for a long time will have a very obvious effect. You just need to master reasonable techniques and methods when exercising, and try to make your movements more standard, so as to achieve better results. And every time you exercise, you need to choose the intensity and weight that suits you.