Is our unremitting pursuit. Men want to gain muscle and women want to shape, both of which can not be separated from the assistance of strength training. The simplest, practical and most commonly used strength instrument is dumbbell. Not only in the gym but also at home. Dumbbells occupy no space and are easy to operate. People who gain muscle choose training with large weight and few times, while those who lose weight and shape choose exercise with small weight and many times.
Therefore, shaping women generally choose 2-3KG dumbbells to shape and burn fat, while men choose 5- 10kg dumbbells to stimulate muscles and increase muscles.
Today, I will introduce 7 dumbbell movements to abuse your arms and chest muscles from different angles, so that you can have an enviable figure. Both men and women can practice.
1. Dumbbell bench press: The bench press pauses at the peak, feels the stress on the pectoral muscles, and then falls slowly so that the forearm is vertical to the ground.
2, dumbbell narrow bench press: squeeze the chest muscles during push-ups and feel the force of the chest muscles.
3, dumbbell back lift: the arm should be close to the head, so that the triceps can feel the tearing of the muscles.
4, sitting on dumbbells alternately bending: In order to avoid body inertia, we must feel the force of the big arm muscles.
5, hammer bend: dumbbell to the chest, the big arm should be close to the body, the body should not shake, and the arm should not be carried out with the help of body inertia.
6. Inclined plate bending: Stimulate triceps brachii, using inclined plate is safer and suitable for novices.
7. Birds leaning upward
When the dumbbell is closed to the chest, feel the chest muscle attack and move slowly. Girls don't have to worry about training unicorns' arms, they just need to take a small weight to achieve the goal of shaping. Exercise 15 times *3-4 groups, training every other day or every day. Men need to carry a lot of weight to gain muscle. Exercise 8- 12 times *2-3 groups, and train every other day or the next day.
Research has confirmed that exercise can really lose weight? Hypothalamus-pituitary-adrenal axis? In fact, it can activate the nerve connections of the body and increase the content of cortisol in the blood.