methods of training chest muscles with dumbbells
1. Hold the dumbbell with one arm
Tilt the upper body to the other side, that is, the side that does not hold the dumbbell, and directly push the dumbbell upward. Before starting to contract the serratus anterior again, let the load be applied to the serratus anterior area. Ensure that the serratus anterior muscle is contracted and lifted vertically. This will unconsciously make the serratus anterior muscle bigger.
2. Turn the serratus anterior to the waist
Hold a light dumbbell or barbell in front of your hands, keep your arms straight, and turn the upper body, stretching as far as possible from one side to the other, and keep a brisk rotation! Do it 5 times on each side.
3. Rotate the leg lift
This action can be done hanging on the horizontal bar or on any equipment for practicing leg lift. The main difference is that the body leans to one side, the legs are bent, and the legs are lifted to one side to cross the body, emphasizing the practice of transverse rectus abdominis and serratus anterior muscle. Then repeat the exercise on the other side.
4. Bend sideways with one hand up
Put your right hand on your hips and straighten your left hand up. Bend to the right as far as possible, bend sideways as far as possible, keep this position and make a "pulse" slight lateral bend for one minute, then return to the upright position. Switch hands and repeat the other bend. These small movements keep the serratus anterior and oblique abdominis muscles under constant tension. It's much more difficult than it sounds. If you want to make this action more manly, you can try holding a 1-pound dumbbell with your hands straight up.
In fact, using dumbbells to exercise muscles not only exercises the whole middle part of the body, that is, the serratus anterior muscle and the oblique muscle outside the abdomen, but also fully exercises the abdominal muscles, such as the rectus transversalis and erector spinae, which is very effective. Remember, these small muscle groups play a role in stabilizing the trunk in most power lifts, especially in squats. Do a 1-minute "group" 1 times on each side and do it on the other side.
5. Turn the waist parallel bars to bend and stretch
Use the standard parallel bars to lower your body like the standard parallel bars to bend and stretch, but when you rise, turn your body to one side. This rotation applies heavy pressure to the serratus anterior muscle. You can also try to do it in the opposite way, turning your back when you fall and going straight up.
6. Turn your legs on your back
Lie flat with your arms at your side, palms down, and lift your legs straight up, then keep your feet together and slowly lower your legs to the left until you touch the floor. Then lift your legs up again and repeat to the other side. Do 3 sets of X15 times on each side, and tomorrow you will feel that your waist is much more important than before.
How to judge the appropriate dumbbell weight
1. Grasp the correctness of the movement
At the beginning of the exercise. At the beginning, how to master the correctness of the action should be given priority, and there is no need to consciously consider the problem of weight setting.
2. the load of strengthening muscles
the load of weight-bearing exercise of strengthening muscles should be based on the weight that each set of movements can be repeated for 8~12 times.
for example, the weight that can be repeated 12 times is called "the weight of 12RM". Complete two sets of movements with the weight of 8~12RM, which is the basic standard for setting the load. Even if the load is set at 12RM in the first month or so, you don't have to practice so hard that your body is exhausted.
3. Increase the load appropriately
It is very necessary to increase the load appropriately, but it is only appropriate. Don't think that dumbbells that exceed your own load can exercise well. After 1~2 months of exercise practice, you can increase the load appropriately. Regarding the number of practice sets, if "12 times X2 sets" can be easily completed, you can add another set of movements and try to do "12 times X3 sets".
after the third set can be done for more than 13 times, the weight of the instrument should be increased. If you want to formally carry out this project, please do two or three 1-minute exercises or one-time concentrated exercises for longer. But for people who have never done weight-bearing exercise before, this 1-minute exercise is enough to give their muscles a considerable * * *. People who have seen it will see: