Dumbbell workout
Dumbbells are a kind of fitness equipment to exercise muscles, mainly used for plyometric training and muscle compound action training, often do dumbbell exercise can effectively exercise the chest, abdomen, shoulders, legs and other parts of the muscles, with other fitness equipment with the same effect compared to the dumbbells workout method is more diversified and simplified.
First of all, understand the dumbbells to exercise biceps, triceps and pectoral muscles. Biceps exercise methods are dumbbell curls, alternating dumbbell curls, seated dumbbell curls, inclined dumbbell curls, inclined plate arm curls, curled curls, hammer curls, etc.; triceps exercise methods are supine back of the neck arm flexion and extension, seated back of the neck arm flexion and extension and one-armed back of the neck arm flexion and extension, etc.; pectoral muscle exercise methods are dumbbell push-ups, upward inclined dumbbell push-ups, dumbbell bird of prey, back dumbbell bird of prey and so on.
Secondly, the dumbbell exercise for shoulders and back. Shoulder exercise methods are dumbbell push-ups, bent-over lateral raises, dumbbell shrugs, dumbbell lateral raises, dumbbell front raises, alternating front raises, prone lateral raises, etc.; back exercise methods are bent-over one-armed dumbbell rowing, dumbbell shrugs, supine deadlifts, etc..
Then look at the dumbbells to exercise the abdomen, arms and legs. Exercise abdominal dumbbell lateral flexion and extension; exercise arms have a positive grip dumbbell curl, reverse grip dumbbell curl, single bell internal rotation, single bell external rotation, upright upward rotation and upright backward rotation; exercise legs have dumbbell weighted squat, dumbbell weighted squat, dumbbell weighted heel lifts and so on.
Lastly, let's talk about the precautions of dumbbell exercise. The use of dumbbell exercise, be sure to master the action of the dumbbells, exercise, action to standard, otherwise it is easy to strain or sprain, at the same time do not want to quickly realize the effect of the movement on the frequent replacement of different weights of dumbbells and extend the time of the movement to be gradual and progressive, and can not be used in the same exercise, to change the different workout to achieve a better effect, of course, this is all the The premise is to do a good job of warming up.