We often use dumbbells during exercise. Of course, dumbbells have many functions and are of great help to the body. And the parts it exercises are also different, so when we train, it is important to choose the appropriate method. So, what is the method for training arm muscles with dumbbells? Let’s find out together.
Sitting dumbbell extension
Open your legs so that the distance between your feet is wider than your shoulders. Then, look forward and keep your back upright. Hold the dumbbells from behind with both hands. Then, during the exercise, your cervical spine should also be upright. , do not bend, by contracting the triceps muscles, and then let us lead her to the car, then slowly lower the dumbbell behind her, and let her slowly return to the original position. This action is also a set of ten times, generally speaking, 2 to 3 groups is enough.
Dumbbell bench press
Lie on your back on a flat bench, holding a dumbbell of appropriate weight in each hand. With your arms perpendicular to your upper body, slowly bend your front arms with both hands until they reach the chest, pause for 2-3 seconds, and do 10 times in each group. You can increase or decrease appropriately according to your physical fitness. The dumbbell bench press is a little more difficult than the dumbbell curl. It can not only train the arm muscles, because it is a compound movement and has a good exercise effect on the shoulders and abdomen.
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Biceps curl
Lean on an incline bench, holding a dumbbell in each hand. The dumbbells hang naturally at your sides, palms facing outward. As you exhale, bend outward to lift the weight, keeping your forearms in line with your delts.. Continue curling until the dumbbells are at shoulder height and on either side of your delts. After performing the highest contraction at the top of the movement, begin to inhale and slowly lower the weight back to the starting position. Repeat the action.
Push-up dumbbell curl
Hold the dumbbells with both hands, and start with a push-up movement at the beginning. Maintaining this position, bend your right hand and lift it upward to shoulder height. Then slowly lower your arms to the initial position, and then alternately curl your left and right hands. Key points of action: When exercising, do not use too much explosive force, as this may cause strain and affect the training effect. Do one set of 30-60 seconds, increasing the weight with each set.
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