What are the training methods for fitness

There are now many different fitness training methods. You can choose some exercises that are more suitable for you according to your actual situation. If the exercise method you choose is not suitable for your current physical condition, it will not be of any benefit to you. Even if you exercise with this method every day, you will not get the effect you want. So you should choose some suitable methods according to the goals you want to achieve.

1. Lower back: Compared with barbells, lifting dumbbells can reduce the pressure on the spine. Besides, it is more comfortable to do the exercise with dumbbells. If you do straight-leg deadlift exercises with dumbbells, you can also effectively develop your biceps femoris.

2. Calf: Stand and do single-leg heel raises with dumbbells in hand. This is more effective than using a calf machine. You can also place the forefoot of your feet on a wooden board, place the dumbbells on your knees and do single-leg or double-leg seated calf raises.

3. Back: Compared with a barbell, doing bent-over rowing exercises with one or two dumbbells (single-arm rowing is safer for the lower back) can make the back muscles grow faster. The single-arm dumbbell row has always been a favorite back exercise for seven-time Mr. Olympia winner Lee and Haney. Doing dumbbell arm raises on a supine bench can not only exercise the serratus anterior muscles of the chest, but also develop the muscles on both sides of the back.

4. Chest: Lying on a bench and doing flat bench press, incline press and decline press with dumbbells is more conducive to muscle growth than using a barbell because it can stimulate the muscles more widely and deeply. You can also use dumbbells to do multi-angle fly exercises to develop different parts of the pectoral muscles. A great way to do this is to do a set of dumbbell flyes immediately followed by a set of dumbbell bench presses. This kind of training is not only effective, but also can reduce the burden on the shoulders and avoid sports injuries.

5. Shoulders: Various forms of dumbbell exercises can develop shoulder muscles. For example, using dumbbells to do lateral raises, front raises, and bent-over flyes can develop the middle, anterior, and posterior deltoids of the shoulders. To develop the trapezius muscles, you can use dumbbell shrugs or circle exercises.

6. Biceps: Dumbbell curl is the best exercise used by many bodybuilding champions to train the biceps muscle "peak". Different ways of doing dumbbell curls can make your upper arms thicker, and the muscles will be separated and clearly prominent when viewed from the back.

7. Triceps: Use dumbbells to do single-arm or double-arm arm flexion and extension exercises behind the neck to develop the triceps into a horseshoe shape. When practicing, you can lower the dumbbells as much as possible to enhance the training effect.

Most male friends hope to develop their chest muscles and abdominal muscles when it comes to fitness. These two parts are the standard of a good male body, and with muscles in these two parts, any clothes they wear will appear more elegant. The most important thing is that it can make oneself more attractive and attract more attention from the opposite sex.