Dumbbell exercise method: ten steps
Achieve the maximum in each grouping. Remember not to do it every day, but to do it every other day. Every time you do anaerobic exercise, you want to destroy your muscle tissue as much as possible, and then use sufficient time and nutrients to repair the damaged muscle tissue and let it grow. To put it bluntly Muscles grow when you rest after doing anaerobic exercise.
1. Hold a dumbbell (tightly) with one hand, sit up, bend over, and place the arm holding the dumbbell against the inner thigh to do arm bends and extensions. Repeat this to effectively train the forearm muscles.
2. For the main stretch of the biceps, you can use your upper arms to bend and extend the dumbbells. When extending, do not lower it to the bottom, so that the biceps are always stressed. Also, you can use Schwarzenegger The method, there is a nice name called 21-gun salute, is when you are doing dumbbell arm extension, because the total length from extension to bending is 180 degrees, you can do it in three steps, the first step is 90 degrees below Do 7 reps. In the second step, do 7 reps at 90 degrees above. In the third step, do 7 reps at 180 degrees. The number can be determined based on the weight of your dumbbells.
3. The triceps brachii is the main pusher (1) dumbbell bench press; (2) single-arm dumbbell arm extension behind the neck.
4. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can practice the front delt by doing bench presses; for the middle delt, grab the dumbbell with both hands and hang it on both sides of your legs, then do a 90-degree horizontal lift, repeat; for the rear delt, grab the dumbbell with one hand and bend your body forward at 90 degrees. Lift your arms back and up, repeat.
5. Hold dumbbells with both hands and hang them on both sides of your legs, shrug your shoulders, and repeat to train your trapezius muscles.
6. Holding dumbbells with both hands and hanging them on both sides of the legs to do heel raises can effectively train the calf muscles.
7. Doing squats with dumbbells in both hands can effectively train the thigh muscles.
8. Bench pressing with dumbbells can effectively train the pectoralis major muscles.
9. Hold dumbbells with both hands and hang them on both sides of your legs, bend over and then stand up straight, which can effectively train the psoas muscles.
10. Hold dumbbells with both hands and place them in front of your chest to do sit-ups, which can train your abdominal muscles.