Dumbbell home fitness: exercise method in different parts

If you don't have time to go to the gym, then buy a pair of dumbbells yourself. The weight can be adjusted

The main muscles of the upper arm of the arm are the biceps (front), and triceps (a large piece behind). If you want to have thicker arms, you must practice your shoulders well. Otherwise, it will not look good. Here are the three.

　　Stand up. Hold the dumbbells with both hands and naturally place them on both sides of the body. Inhale, and keep your hands up at the same time. Pay attention to clamping your elbows. Only move your forearms. During the process of lifting your hands, rotate your left and right hands to the left and right respectively. (When put down, the dumbbells correspond to the front and back of the body. After getting up, the dumbbells become a straight line on the chest). When reaching the highest point, squeeze the biceps. Then slow! slow! Put down and repeat. 4-6 groups. 8-12 per group

　　　Trice muscles practice

　　Bending the body forward, holding the dumbbell with one hand, supporting the other hand or holding the knee and hind legs with one hand, letting the upper arm holding the bell be against the side of the body, parallel to the upper body. Bend the elbows and let the forearm sag naturally. During the movement, keep the upper body and upper arm still, contract the triceps, stretch the forearm back and forth until the arms are completely straightened, and at the same time completely contract the triceps. Stay for a second, then bend the elbows and let the forearm slowly sag to the starting position. Breathing method Inhale when stretching the forearm and exhale when sagging. Pay attention to the point of stretching your forearm and try not to swing your upper arm up and down as much as possible. After the arms are completely straightened, you should also lift your wrists up to make the triceps contract more thoroughly.

　　Shoulder

　　Only one introduction: lift the dumbbell parallel to the top of both shoulders, and stretch your arms upwards (note: do not extend the arms to the straightest point, slightly bent point) When you come down, your hands are on a line (don’t put too much down). 4-6 groups..8-12 groups.. It’s basically the same. Haha... I hope it can bring you some help.

More dynamic illustrations of dumbbell fitness:

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