Dumbbell exercise method

Dumbbells are a very commonly used exercise equipment. Mastering the correct dumbbell exercise method can effectively reduce fat, increase muscle, and shape the body. When exercising with dumbbells, different exercise methods should be adopted according to different types of people. For example, thin people want to gain muscle, fat people want to lose weight, and some people want to shape their body. Only by adopting methods suitable for each person can the purpose of exercise be achieved.

If fat people want to lose weight, they should choose lighter dumbbells and do more exercises. For those who are thinner, in order to increase muscle, they should choose heavier dumbbells, and exercise less frequently. For those who just want to shape their body, they should choose medium-weight dumbbells. The weight of the dumbbells here should be determined according to different people.

Dumbbell exercises must be done step by step, with gradual increases in volume, otherwise it is easy to cause muscle strain. At the same time, you should persevere. In the first few days of exercise, the arm muscles will be very sore, but you must not stop exercising at this time, otherwise the exercise will be ineffective. Muscle cells become thicker under external stimulation, and the muscles appear strong from the outside. The stronger the stimulation, the more obvious the muscles become.

If you want to exercise the muscles of your forearms, let your arms hang naturally in front of your thighs, with your palms facing forward, holding dumbbells, and then lift your forearms with your elbows as the axis, raise the dumbbells to your chest, and then slowly return to the original position. Alternate between your left and right arms to do this movement. Pay attention to the standardization of the movements, do ten at a time, and do five to six sets in total. Increase the amount step by step. After two months of persistence, the effect will be very obvious.

If you want to exercise your biceps and triceps, you can let your arms hang naturally, place your hands on both sides of your legs with your palms facing your thighs, hold dumbbells, and raise your arms to both sides at the same time with your shoulders as the axis. When you reach a horizontal position, slowly return to the original position. Do ten at a time, and do five to six sets in total. While exercising, you should also pay attention to your diet, eat less salt and more egg whites, and eat more beef and chicken.