How to use a pair of dumbbells to exercise your whole body?

There are many very effective exercise methods in life, especially now, it is very convenient to buy some exercise equipment, whether it is dumbbells or treadmills, you can order them online without going out and have them delivered directly to your home. It is recommended that if you want to exercise, it is best to buy a pair of dumbbells. As long as you master the correct usage, dumbbells can exercise muscles all over the body.

1. 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 original position. Tip: Push up and down in an arc to fully contract and thoroughly 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 an angle of 30 to 40 degrees, and you lie on it diagonally.

3. Supine fly: mainly exercises the middle groove of the chest.

Action: Lie supine on a bench, hold dumbbells in both hands with your palms facing each other, stretch your arms naturally above your chest, bend your elbows slightly and lower the dumbbells to the sides in an arc to the lowest point, fully stretch your chest muscles, and contract your chest muscles to raise your arms in an arc to the original position.

4. Supine straight-arm pull-up: the best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles.

Action: Lie on a bench with your shoulders back and your feet on the ground. Hold one end of the dumbbell with both hands above your chest. Use your shoulder as the axis to slowly lower the dumbbell to the back of your head (feel your pectoral muscles and thorax stretching). When you reach the limit, pull the dumbbell back to the original position.

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

2. Shoulders

1. Push-up: Mainly train the anterior, middle and posterior bundles of the deltoid muscles.

Action: Sit down, hold dumbbells with both hands at the sides of the body, with elbows extended and palms facing forward, push the dumbbells in an arc to the highest point, pause for a moment, and slowly control the dumbbells to return to the original route (arc). Tip: You can also do it in a standing position, with both arms at the same time, or you can do it with one arm alternately.

2. Lateral raise: mainly trains the middle bundle of the deltoid muscle.

Action: Hold dumbbells in both hands and place them in front of your legs, lean forward slightly, and bend your elbows slightly.

Lift the dumbbells to both sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position, pause for a moment, and then slowly return to the original position under the control of the shoulder muscles. It can also be done with one arm, alternating between the two arms.

3. Lateral raise: mainly exercises the posterior deltoid muscle.

Action: Hold dumbbells in both hands with your palms facing each other, bend over and bend your knees, keep your body stable, raise your arms to both sides, and then control and slowly return to the original position.

4. Shrug: mainly exercises the trapezius muscles.

Action: Hold dumbbells with both hands and let them hang at your sides, bend your knees slightly, lean your upper body forward slightly, lift your shoulders fully, try to touch your earlobes with your shoulder blades, pause for a moment, and then slowly and controlledly return to the original position.

3. Back

1. Bent-over two-arm rowing: mainly trains the latissimus dorsi.

Action: Bend over with your knees slightly bent, hold a dumbbell in each hand, and let them hang in front of your body. Use the contraction of the latissimus dorsi to pull the dumbbells to the height of your elbows and shoulders or slightly above your shoulders. Pause for a moment, and then use the tension of the latissimus dorsi to control the dumbbells to slowly return to their original position. Note: When rowing, the main focus is on contracting and stretching the latissimus dorsi muscles. The upper body should not be lifted to avoid using leverage.

2. Bent-over one-arm rowing: mainly trains the outer side of the back and lower back.

Action: Hold the dumbbell with your palm facing inward, and use your other hand to support a fixed object at the knee position of the same-side leg to stabilize your body. Raise the dumbbells to waist level (fully contract the back muscles), pause for a moment, then slowly and controlledly return to the original position (fully stretch the back muscles), and then switch to the other side after finishing one side.

3. Straight-leg deadlift: mainly trains the lower back, gluteus maximus and biceps femoris.

Action: Hold a dumbbell in each hand and hang it in front of your body, stand with your feet naturally apart, shoulder-width apart, legs straight, back straight, body bent forward, and head raised until your upper body is approximately parallel to the ground. Then contract the lower back muscles to return the upper body to its original position. NOTE: To maintain tension, do not allow the dumbbells to touch the floor as you bend forward. Don't move too fast.

When you sit normally, you can put your legs together, then put a dumbbell on your legs, and then slowly lift them up and then put them down. This can also exercise your leg muscles well. In addition, if you want to exercise your buttocks muscles, you can do squats with dumbbells on your shoulders, which can make your buttocks muscles more developed and tighter.