How to train with dumbbells effectively?

Dumbbells are a common type of fitness equipment. Because they take up little space and are easy to use, many families have their own dumbbells, so they can do fitness and exercise at home without having to go to the gym. There are actually many uses and ways to use dumbbells, but people who don’t know how to use them can only lift dumbbells and exercise their biceps. In fact, the uses of dumbbells are far more than that. Here is how to use dumbbells.

1. Dumbbell Rowing

Viewed from the side. John's back muscles thickened by at least 4 inches (1 inch = 25.4 mm). Seen from the front, his back looked like the head of an angry cobra. Such beautiful back muscles are developed by dumbbell rowing, because this movement allows him to stretch and contract the latissimus dorsi to the maximum extent. He bent one leg on a bench and placed the other leg slightly bent, with his foot on a 6-inch high wooden platform. He leaned forward and lowered the dumbbells as hard as he could to stretch his latissimus dorsi, then pulled the dumbbells up until his hands were above his leaning upper body.

2. Reclining Fly

Lie on your back on a bench with a certain incline to fully stretch your chest muscles and fully stimulate them. When doing this exercise, cross your legs and keep your feet off the ground to avoid arching your back and reducing the effect of the training. The dumbbells should not touch each other when you reach the highest point, and your elbows should be slightly bent when you lower them.

3. Supine chest press

Lie flat on a bench with your body perpendicular to it, the upper and middle part of your back touching the bench, your head suspended in the air, your feet on the ground, and your arms kept straight during the movement. Pay attention to your breathing. Exhale when you lift the dumbbells from the lowest point, and inhale when you lower the dumbbells from the highest point. Make sure to lower the dumbbells fully until they almost touch the ground. Do 20 times in one set.

4. Leaning Bird

John said this is the most effective way to widen the shoulders, and he always puts this exercise first when training the shoulders because the posterior deltoid is the most difficult to train and the hardest to grow. He placed a towel on a half-man-high stool and placed his forehead against it.

The article introduces many ways to use dumbbells. Each method exercises different muscle groups and works out different parts of the body. Therefore, you can choose the appropriate method according to the part of the body you want to exercise. Fitness is a process that requires long-term persistence. In addition to exercise, you should also supplement with more protein-rich foods.