How should I practice with dumbbells at home?

Nowadays, many people like to do sports, so I believe everyone has dumbbells at home, because this kind of sports equipment is relatively simple and convenient. So the following editor will introduce you to the knowledge about how to practice dumbbells at home. You can use your dumbbells to exercise like this, which can help you lose weight well and also help strengthen your bones.

1. Lower back: Compared with barbells, lifting dumbbells can reduce the pressure on the spine. Besides, it is more comfortable to do the exercise with dumbbells. If you do straight-leg deadlift exercises with dumbbells, you can also effectively develop your biceps femoris.

2. Calf: Stand upright and do single-leg heel raises with dumbbells in hand. This is more effective than using a calf machine. You can also place the forefoot of your feet on a wooden board, place the dumbbells on your knees and do single-leg or double-leg seated calf raises.

3. Back: Compared with a barbell, doing bent-over rowing exercises with one or two dumbbells (single-arm is safer for the lower back) can make the back muscles grow faster. The single-arm dumbbell row has always been a back exercise commonly used by seven-time Mr. Olympia winner Lee Haney. It not only exercises the serratus anterior muscles of the chest, but also develops the muscles on both sides of the back.

4. Chest: Lying on a supine bench, doing supine, incline and decline presses with dumbbells is more conducive to muscle growth than using a barbell because it can stimulate the muscles extensively and deeply. You can also use dumbbells to do multi-angle fly exercises to develop different parts of the pectoral muscles. A great way to do this is to do a set of dumbbell flyes immediately followed by a set of dumbbell bench presses. This kind of training is not only effective, but also can reduce the burden on the shoulders and avoid sports injuries.

5. Shoulders: Various forms of dumbbell exercises can develop shoulder muscles. For example, using dumbbells to do lateral raises, front raises, and bent-over flyes can develop the middle, posterior, and lateral bundles of the deltoid muscles in your shoulders. To develop the trapezius muscles, you can use dumbbell shrugs or circle exercises.

Although dumbbells are relatively simple equipment, their exercise effect is still very good, so you can lift them often. In addition, you can also let your children exercise with dumbbells frequently, which is also very good for their bodies. However, you must warm up before exercising with dumbbells to ensure that your hand muscles are not hurt.