There is only a piece of iron between a otaku and a male god

Many men want to have beautiful muscle lines, but not all of them have them. If you want to build muscles without going to the gym, you can choose dumbbell fitness, which will help you build the muscles you want. Today I will introduce some common knowledge about fitness equipment dumbbells.

Dumbbell fitness exercise

1. Dumbbell Bench Press

A. Key exercise areas

The pectoralis major, deltoids and triceps.

B. Starting position

Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbells with your hands straight up with your palms facing upward.

C. Action process

Open your arms to both sides, slowly bend your elbows, and let the dumbbells drop vertically until you reach the lowest point, then do a push-up movement. Exhale as you push up. Then repeat the action.

D. Training points

Avoid arching your back and hips or holding your breath, as this can cause a dangerous loss of muscle control.

2. Incline dumbbell bench press

A. Key exercise areas

The upper pectoralis major, followed by the anterior deltoid and triceps brachii.

B. Starting position

Lie on your back on a bench with an incline angle of 35-45 degrees.

C. Action process

Stretch your arms and place the dumbbells above your shoulders. Inhale as you lower them above your chest. When you reach the lowest point, push them up and exhale as you push them up.

D. Training points

During the exercise, the main force will be concentrated on the pectoralis major muscle, so that the pectoralis muscle is always in a tense state. The triceps serve as a secondary supplementary force.

3. Lying Dumbbell Fly

A. Key exercise areas

The pectoralis major and deltoid muscles.

B. Starting position

Lie on your back on a flat bench, hold a dumbbell in each hand, palms facing each other, push up until your arms are straight, and support your body above your chest.

C. Action process

Hold the dumbbells in both hands and lower them parallel to both sides, with elbows slightly bent. Lower the dumbbells until you feel the muscles on both sides of your chest are fully stretched, and let your upper arms fall below the shoulder level. As the dumbbells drop, take a deep breath. Exhale as you lift the bell back to the starting position.

D. Training points

If your arms are straight when the dumbbells fall to your sides, it will be difficult for your chest muscles to feel the stretch and contraction.

4. Incline Dumbbell Fly

A. Key exercise areas

Upper chest and deltoids.

B. Starting position

Lie on your back on an inclined bench press, hold a dumbbell in each hand, palms facing each other, and push up until your arms are straight.

C. Action process

Hold the dumbbells in both hands and lower them parallel to both sides, with your elbows slightly bent. Lower the dumbbells until you feel the muscles on both sides of your chest are fully stretched. As the dumbbells drop, take a deep breath. Exhale as you lift the bell back to the starting position.

D. Training points

If your arms are straight when the dumbbells fall to your sides, it will be difficult for your chest muscles to feel the stretch and contraction.

5. Standing flexion and extension behind the neck

A. Key exercise areas

Mainly bodybuilding triceps.

B. Starting position

Stand upright, hold the barbell with both hands, and bend your upper arms and fix them on both sides of your head.

C. Action process

Inhale, use your elbow as the axis, straighten your forearm and lift it up, and pause for 2-3 seconds. Then inhale, bend your arms and slowly lower them back to the back of your neck, and repeat the exercise.

D. Training points

The upper arms must be close to the ears, the elbows must be clamped together, the upper arms must be kept perpendicular to the ground, and the tips of the elbows must be pointed vertically upwards. Do not move forward or backward to gain leverage.

6. Bend-over

A. Key exercise areas

Triceps.

B. Starting position

Stand naturally on one end of a bench, bend your upper body forward until your back is parallel to the ground, support your left hand with your palm on the bench, hold a dumbbell in your right hand, bend your elbow, keep your right upper arm close to the side of your body and parallel to your back, and let your forearm hang down.

C. Action process

Hold the bell with your upper arm close to your body and fix your elbow position. Lift the bell backward and upward until your arm is straight, then slowly lower it to the original position. Only the forearm moves up and down.

D. Training points

Using the "isolation training principle", hold the bell until your arms are fully extended, completely contract your triceps, remain still and silently count 1, 2, 3, then put it down and return to the original position.