How to make your own dumbbells for good fitness results

In today's life, many men want to have beautiful muscles. However, if they want to build beautiful muscles, they still need some muscle training equipment to support them. It is not enough to rely on self-training. One of the easiest ways to exercise muscles is to use dumbbells. Because they don’t have time to go to the gym, they want to learn how to make their own dumbbells, which will be convenient to carry. So how can you make your own dumbbells for good fitness results?

The bench press is the best exercise for training the chest muscles, and it is also the favorite exercise of many bodybuilding enthusiasts. Most trainers mainly use the barbell bench press - indeed, it is the best exercise for training the upper body and is very effective for 80% of trainers.

What about the other 20%? The answer is the dumbbell bench press. In addition, after doing barbell bench press for a period of time, you can also try dumbbell bench press, and you will feel different.

Starting position: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbows and hold the dumbbells with your fists facing each other and your palms facing your legs. The axis of the dumbbells should be 1 cm above your nipples (middle of the pectoral muscles) and against your chest.

Action process: Push up, bring your elbows inward, and squeeze your chest while squeezing your elbows. The dumbbell moves upward and slightly forward, forming a parabolic trajectory. When your arms are straight, the center of gravity of the dumbbells is close to the support point of the shoulder joint. But don't stay exactly on the support point of the shoulder joint, otherwise the bones will support the weight of the dumbbells (this situation where the weight is supported by the bones rather than the muscles is called "locking"), which will relax the chest muscles and affect the exercise effect. Then, stretch your arms out to the sides, slowly bend your arms, and let the dumbbells fall vertically. When they reach the lowest point, do the push-up movement. repeat.

Breathing method: inhale when lifting up and exhale when falling down.

Key areas of exercise: pectoralis major, deltoids and triceps.

Training points:

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

2. While training the pectoralis major, you should also strengthen the triceps in your upper arms. Without well-developed triceps, it is impossible to bench press a heavy barbell, and it is impossible to develop well-developed pectoralis major muscles.

3. At the beginning, the axis of the dumbbell should be placed 1 cm above the nipple (middle of the pectoral muscle) to allow the pectoralis major to exert force. If you hold the dumbbells on your shoulders, you are only exercising your shoulder muscles.

4. Be sure to spread your elbows. When doing the bench press, keep your arms open at the sides of your body, so you can basically complete the movement by relying solely on your chest muscles. When the spacing is wide, the pectoralis major muscles are mainly exercised, while when the spacing is narrow, the deltoid muscles are mainly exercised.

5. The effect of chest muscle exercises is not ideal. You can try the incline press, lying on an incline board with a certain angle (about 20-25 degrees), and then practice with a barbell or dumbbell of the same weight. By giving the muscles a new stimulus from a different angle, you will soon see new effects.

How to make your own dumbbells for good fitness results? First of all, we should note that in the process of making dumbbells, we should choose suitable dumbbells according to our personal physical tolerance, and we should advise everyone that although everyone can use dumbbells, there are skills in using dumbbells. Do not hold your breath during dumbbell exercises, and ensure even breathing, which will help your fitness.