How to lift dumbbells most effective? What are the training exercises?

Dumbbells are often used by fitness workers. Dumbbells are the most commonly used when we train our chests and arms. Among the many fitness tools, many people choose to buy dumbbells at home to exercise. Lifting dumbbells is also a very common exercise. So do you know how to lift dumbbells the most effective? Let’s take a look together!

1. Dumbbell two-head curl (arm practice)

　　Stand, hold the dumbbell in your hand to do curl, fix the upper arm of your hand, feel the muscle stretching, and stay for 1 second at the peak of your curl. After doing about 2 sets, you can feel the congestion of your arms.

2. Bend over and row the dumbbell (back practice)

　　Bend over and straighten your waist and back, and your butt backward. Hold the dumbbell in your hand to do a rowing posture, use the strength of your back to drive your arms, and line up, which is a bit similar to the feeling of inserting your hands into your pocket randomly when you bend over.

3. Deep dumbbells Squat (leg training)

　　　Squats are familiar with everyone. Dumbbell squats are about loading weights to give more pressure to the legs. Stand with your feet apart about shoulder-width, hold the dumbbells on both sides of your body, look forward. Straighten your back, tighten your core, sit back and squat back to the maximum amplitude you can bear, and then get up and restore.

　　4. Dumbbell bench press (breast training)

　　Hand holding the dumbbells upward, retract your elbows, and clamp your chest while clamping the elbows. The dumbbells are slightly forward while tilting upward, showing a parabolic movement trajectory. When both arms are straightened, the center of gravity of the dumbbells is close to the support point of the shoulder joint. The weight of the chest will be relatively The weight of the dumbbell can be a little heavier, 20 kilograms or higher. Each push should feel the force of the chest muscles.

　　5. Dumbbell Bird (Chest Training)

　　Step on the ground with your feet, tighten your hips, tighten your abdomen, shrink your shoulder blades back and sink your upper back flat against the stool. Hold the dumbbell with both hands, the heart of the fist is facing forward, and the forearm is placed vertically on both sides of the body. Use the force on the chest, rotate the forearm outside, so that the upper arm moves closer to the middle of the body, squeeze the chest at the highest point, stay for a while, and the shoulders always shrink back and sink. Slowly rotate the arm inward, and fall to the same height as the chest. A little pause can train the middle lens of the chest muscles to let your The chest looks better, and the weight of the bird should be lighter than that of the bench press.

6. Holding the bell with both hands, place it on the side of the body, bend your knees slightly, and lean forward slightly. This is your starting position. Contract the deltoid muscles to lift the upper arm, and keep the elbow joints slightly bent until the upper arm is level. The weight of the dumbbells with a side lift is not recommended to be too heavy. All shoulder exercises should not be too heavy. Editor's recommendation:

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