What are the dumbbell exercise methods for women?

Dumbbell exercise is a very good exercise method that can greatly improve our arm strength. Especially for some female friends, doing some dumbbell exercises can drive the burning of fat throughout our body and help us achieve a very good weight loss effect. I believe that everyone does not know much about dumbbell exercise methods. Let me introduce it to you in detail.

Dumbbell Bench Press

A. Key training areas: pectoralis major, deltoids and triceps.

B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbells with your hands straight up with your palms facing upward.

C. Movement process: Stretch your arms straight to both sides, bend your arms slowly, and let the dumbbells fall vertically. When they reach the lowest point, do push-ups and exhale while pushing up. Then push up to the open position and repeat.

D. Training points: Do not arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is dangerous.

Lying Dumbbell Fly

A. Key areas to train: pectoralis major and deltoid muscles.

B. Starting position: Lie on your back on a flat bench, hold a dumbbell in each hand, palms facing each other, push up until your arms are straight, and support your body above your chest.

C. Action process: Hold the dumbbells in both hands and lower them parallel to both sides, with elbows slightly bent. Lower the dumbbells until you feel the muscles on both sides of the chest are fully stretched, and let the upper arms fall below the shoulder level. As the dumbbells drop, take a deep breath. Exhale as you lift the bell back to the starting position.

D. Training points: If the arms are straight when the dumbbells fall to the sides, it will be difficult to stretch and contract the chest muscles.

We can all exercise according to the dumbbell exercise method introduced above. During the exercise process, we must not be impatient for success, otherwise it may cause great harm to ourselves. We must proceed step by step to achieve the best exercise effect. Everyone can try some of this exercise method.