Illustration of the method of training the chest muscles of dumbbells, introduction of the method of training the chest muscles of dumbbells

Illustration of the method of training the pectoral muscles of dumbbells, introduction to the method of training the pectoral muscles of dumbbells

　　　Dumbbell exercise the pectoral muscles

　　Advantages of dumbbells: Dumbbell exercise requires more balance and coordination ability than barbell exercises to control weight. The movements are larger, so you can fully stretch your muscles and develop a broad mind.

　　　Dumbbell exercise the pectoral muscles mainly revolves around two movements: dumbbell bench press + dumbbell bird

　　The two movements have different angles and different targeted! This can fully stimulate all angles of the pectoral muscles!

　　Dumbbell bench press: flat lying Push (whole chest muscle), upward oblique dumbbell bench press (upper side of the chest muscle) and downward oblique dumbbell bench press (lower side of the chest muscle)

　　Dumbell bird: flat bird (whole chest muscle), upward oblique dumbbell bird (upper side of the chest muscle) and downward oblique dumbbell bird (lower side of the chest muscle)

　　Detailed explanation of dumbbell exercise techniques!

　　Dumbell bench press!

　　Flat bench press as an example

　　Starting position: Lying on a flat bench press stool, with both feet flat on the ground. Bend the elbows, hold the dumbbell, the fists and eyes are opposite, the palms of the palms are facing the legs, and the axis of the dumbbell is 1 cm above the nipple (breast The middle part of the muscle), against the chest.

　　Action process: Push upward, retract the elbows, clamp the chest while clamping the elbows. The dumbbell is slightly forward while tilting upward, showing a parabolic motion trajectory. When the arms are straightened, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But do not be located exactly at the support point of the shoulder joint, as this will allow the bone to support the weight of the dumbbell (this case where the weight is supported by the bones rather than the muscles is called "locking"), which makes the chest muscles relax and affect the exercise effect. Then, spread the two straight arms to both sides, the arms slowly bend, and the dumbbell falls vertically, and when it falls to the lowest point , that is, do the upper pushing work. Repeat.

　　　　Upgraded dumbbell bench press: lie on a bench press stool with an angle of 35-45 degrees. Straighten the dumbbells on the upper part of the shoulder. When placed on the upper part of the chest (close to the clavicle), inhale. When lowered to the lowest point, do the upper pushing work and exhale when pushed up.

　　　　Upgraded dumbbell bench press: lie on a bench press 30-45 degrees lower, the palms are relative to the dumbbell bench press: hold the dumbbells relatively close to the body, and the arms are close to the body. The position of the dumbbell falling is below the chest

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