Which part of the body can be exercised with dumbbells

There are many ways to do fitness in daily life, and we use many equipments. We should pay attention to the methods when doing fitness. Among them, dumbbells are often used in daily fitness. It is also a very important method in fitness. Many friends also use dumbbells when doing fitness. So, which part of the body can dumbbells exercise? Let’s take a look at it together.

In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Beginners can adjust the weight of the dumbbells to 8 to 12RM and do about 8 to 12 reps in each set. Rest no more than one minute after each set, and no more than two minutes after each exercise. Warm up for 10 minutes before doing the following exercises, you can jog.

Chest: dumbbell bench press, dumbbell fly, push-ups (4 sets each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squats, lunges, calf raises (6 sets each);

Triceps: dumbbell bent-over flexion, narrow-grip push-ups, dumbbell behind-the-neck flexion (4 sets each);

Back: wide and narrow pull-ups (try to do more than 10), dumbbell rowing (4 sets);

Shoulders: press, front raise, lateral raise (4 sets each);

Abdominal muscles: 4 sets of supine leg raises.

Do each set of abdominal exercises to failure or 15 to 25 reps. The rest time after each set is 20 to 30 seconds. Train your abdominal muscles about 3 times a week. On the first day, train your chest muscles and biceps, on the second day, train your legs and triceps, on the third day, train your back and shoulders, and rest on the fourth day. Practice for four days in a cycle.

Through the above introduction, we now know which part of the body can be exercised with dumbbells. We must pay attention to the method when doing fitness in daily life, especially the methods and exercise parts of different dumbbells are also different. In daily life, we must choose the appropriate exercise method according to our physical condition, and we also need long-term persistence.