Modern young people are so stressed out in their lives that they are prone to physical and mental problems. In fact, no matter how difficult life is or how busy work is, we should never forget to exercise our bodies. If you really can’t spare time due to work issues, you can also do daily exercises at home. Common home fitness equipment includes dumbbells. Barbells, tension ropes, etc. So, do you know how to use dumbbells to train arm muscles?
Advantages of dumbbells:
Dumbbell is a very common fitness equipment. Its main advantages include small floor space, flexible training, many training movements, and high fun. You can also choose dumbbells of different weights according to your own needs for training with different effects. Training with heavy weight and low reps can activate muscles, while training with low weight and high reps can promote fat burning. The process of fitness training can promote cell regeneration and help maintain a youthful state.
Common dumbbell training movements:
Dumbbell bench press
When exercising at home, we will inevitably encounter the incompleteness of auxiliary fitness equipment, so some common training exercises in gyms cannot be trained at home. Therefore, we can choose the training action of flat bench press. It mainly trains the arm muscle strength and our chest muscles. Regular training can make our chest muscles look fuller.
Seated Dumbbell Press
Sit on a stool with your back straight. Hold the dumbbells with your forehands and lift them to both sides of your shoulders. With your palms facing forward, push up the dumbbells. Stop at the highest point and do peak contraction. Feel the contraction of your shoulders, and then slowly return to the position and repeat. .
Dumbbells are good fitness equipment. It should be noted that although the hand is directly holding the dumbbell, it is not necessarily the part used for weight-bearing training. You must know which part is your target part, and then transfer the weight of the dumbbell to This area, rather than being compensated by the wrist or arm. For example, when you lie on your back and press your chest to practice pectoralis major, you rely on your chest to pull your arms closer. The arms only play a role in transmitting force, rather than relying on your arms to lift dumbbells.
Dumbbell training has low intensity and small capacity. Although it can play a role in fitness, the effect may not be as high as expected. We can also add aerobic training. This can be continued, even if we strengthen our cardiorespiratory capacity and achieve fat-burning effects.