How to arrange dumbbell exercise time

Nowadays, people pay special attention to health. Gyms charge high fees and people flock to sign up. Even though a treadmill costs tens of thousands of yuan, the business is still booming. Here I will introduce some sports equipment that may be used in daily exercise - dumbbells, focusing on the time and method of dumbbell exercise. I hope it will be helpful to you.

If you want to gain muscle, train each part for about an hour. You don't need to do it every day. It's better to do it every other day. Do 20 standing vertical raises (to train the middle bundle of the deltoid muscle), 25 lying upright raises (to train the chest), 30 lying flyes (to train the chest), and 60 sit-ups (to train the abdomen). Doing these is not enough, you can do the following to train your shoulders (deltoids):

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 let them hang in front of your legs. Lean your body forward slightly, bend your elbows slightly, and lift the dumbbells to both sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position. Pause for a moment, then control the shoulder muscles to slowly return to the original position. 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. Stand with dumbbells raised in front of you. Mainly train the anterior deltoid muscle.

5. 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.

For chest exercises, you can use dumbbells to do the following: lying fly, incline fly, lying push-up and incline push-up.

Abdominal exercise: Sit-ups. If the intensity is not enough, you can do them while holding dumbbells.

The above is an introduction to the time and methods of dumbbell exercise. In fact, physical exercise has time and method requirements. If you are not careful, you may not achieve the purpose of exercise, and it may also damage your health, which is not worth the loss. For example, playing football is a very confrontational sport. When playing football, you must pay attention to physical confrontation to avoid injury, and it is also not easy to play for too long.