What is the dumbbell muscle-building exercise method?

Fitness is a hobby for many people, especially building up muscles, which is very sexy and gives people a sense of security. There are many ways to build muscles. Appropriate fitness can enhance the body's resistance, relieve stress, and make people have a figure that others envy. There are many benefits. Some people use dumbbells to exercise their muscles, but they need to master some methods.

Dumbbell muscle building exercise method

Dumbbells are commonly used equipment in our fitness process. Not only can we freely choose different weights, but also there are many variations of movements. We can develop a dumbbell training plan that suits us to achieve different goals. Of course, before doing formal training, we need to do warm-up exercises to get our body into a better state so that we can complete the following exercises calmly.

Action 1: Dumbbell squeeze press

This movement can stimulate the muscles of our chest and arms very well, especially the squeezing effect on the chest is very obvious. First, you need to lie flat on a clean floor or a floor covered with a towel. Hold two dumbbells tightly in your hands and keep them close together just above your chest. Then push the dumbbells to the highest point to squeeze your chest. After straightening your arms, slowly lower them back to the starting position, and repeat this movement fifteen times.

Action 2: Bent-over rowing

After completing the previous movement, stand up and do a half squat, tilt your upper body to about 45 degrees to the ground, and place the dumbbells naturally on both sides of your body. Then retract your arms behind your body, stretch your shoulders backward and pull the dumbbells to your waist and abdomen. When the elbow joint reaches the highest point, you can clearly feel the contraction of the muscles around your shoulders. Hold for a while and then slowly lower them back to the starting position.

Action 3: Step

This movement can exercise our leg muscles very well, and the abdominal muscles are always tense after holding the dumbbells with both hands, so as to stabilize the body's center of gravity. First, stand with the dumbbells in both hands hanging naturally on both sides of the body, then step back with your left foot, squat down after standing firmly, let your knees almost touch the ground, and then slowly stand up. The arms should exert force to keep the dumbbells moving with the body on both sides, which requires our arms to have a certain grip strength.

For beginners, the grip strength may not be enough to support us to control the dumbbells so that they can always rise and fall with the body. In this case, we can try another way of holding the dumbbells, which is to lift the dumbbells to the shoulder position in a rack posture. This method can also make better use of the strength of the core parts, and placing it under the body can also train the grip strength more. No matter which posture is adopted, our leg muscles can be trained.

The focus of muscle-building exercises is to increase the contraction time and intensity of our muscles, so it is very necessary to do this well when doing the exercises.