What is the best way to exercise?

What kind of exercise is most effective? If you want to achieve the best results when exercising, you must master the key points of the movements in advance and get your whole body into the exercise state. Only by doing this can everyone's exercise have a certain effect. It is also possible to use props when exercising. Take dumbbells as an example. How to use dumbbells to get the best exercise effect is the topic we will talk about today.

1. Chest

Bench press: mainly trains the thickness of the pectoralis major and the chest groove.

Action: Lie on a bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return to the original position. Tip: Push up and down in an arc to fully contract and thoroughly stretch the pectoralis major.

2. Shoulders

Push-up: Mainly trains the anterior, middle and posterior deltoids.

Action: Sit down, hold dumbbells with both hands at the sides of the body, with elbows extended and palms facing forward, push the dumbbells in an arc to the highest point, pause for a moment, and slowly control the dumbbells to return to the original route (arc). Tip: You can also do it in a standing position, with both arms at the same time, or you can do it with one arm alternately.

3. Back

1. Bent-over two-arm rowing: mainly trains the latissimus dorsi.

Action: Bend over with your knees slightly bent, hold a dumbbell in each hand, and let them hang in front of your body. Use the contraction of the latissimus dorsi to pull the dumbbells to the height of your elbows and shoulders or slightly above your shoulders. Pause for a moment, and then use the tension of the latissimus dorsi to control the dumbbells to slowly return to their original position. Note: When rowing, the main focus is on contracting and stretching the latissimus dorsi muscles. The upper body should not be lifted to avoid using leverage.

When exercising, don't just focus on practicing a certain part of the body. You should exercise each part of the body several times in turn. Over time, the exercise effects of the whole body will be apparent. Otherwise, the body will look uncoordinated. At the final moment, I believe everyone will feel happy that their efforts will finally be rewarded.