Ten reasons men must practice dumbbells
Men need masculinity, strong muscles, and prepare the next set of “conventional weapons”-dumbbells, which can make your dream of creating a new macho a reality.
Dumbbell shoulder press target position: shoulder, upper leg sitting posture, legs stand on the ground separately, torso keep upright.
Hold a dumbbell in each hand, palm forward, and elbows bent at 90 degrees.
Lift the dumbbells overhead.
Control the dumbbell to slowly return to the initial position.
Why practice it-the man’s main axis should be wide enough to carry responsibility and show momentum.
The width of the front end and the volume of the deltoid muscle of the shoulder, the skeleton is subject to heredity and is difficult to change, but we can exercise the deltoid muscle of the shoulder.
Shoulder presses are mainly used to train the deltoid muscles of the shoulders to assist in the exercise of the upper trapezius and upper pectoral muscles. If you are worried about your leanness, practice this action more.
In order to obtain better results, you can also add dumbbells to do front flat, side flat, lean side flat and other actions.
Dumbbell upright rowing target position: stand on shoulders, legs separated with hips wide, keep torso straight, hold dumbbells in both hands, suspend dumbbells in front of thighs, palms facing back.
Bend and lift the elbow joint to both sides, and lift the dumbbell vertically to the height of the shoulder joint. Note that the elbow joint is slightly higher than the dumbbell at this time.
Hold for a few seconds, and then slowly lower the dumbbells to the initial position.
Why practice it-this is also a classic exercise for shoulder exercises. It mainly trains the deltoid muscles and assists with trapezius muscles. It can especially strengthen the rotator cuff muscle group. The rotator cuff muscle group consists of the upper and lower muscles.The muscles, small round muscles, and subscapularis muscles are composed of tendons, which tightly surround the shoulder joint, and have a great effect on the movement and stability of the shoulder joint.
Target position for one-arm flexion of leaning over dumbbells: leaning back of the upper arm, leaning your left hand on the stool (or the edge of the hard board), kneeling on the stool with your left knee, supporting your body with your right leg slightly bent, your upper body parallel to the ground, and holding your rightA dumbbell, the upper arm is attached to the side of the body, the forearm hangs down naturally.
Keep your upper arm still, and slowly straighten your elbow to raise the dumbbell to the back of your body.
Then slowly return the dumbbell to its original position.
After repeating the specified number of times, change to the other side.
Why practice it-even if your thighs are very thick due to kicking, you still can’t change the alignment arms that are as thin as hemp rope. To change, you must exercise.
This action is a separate training action, which can be used to strengthen the slender triceps at the back of the upper arm, making your stride thicker, overcome the force, and shoot higher and farther when you make a shot.
During exercise, the angle of the wrist is different, the focus of the exercise is different, and the palm can generally be turned inward.
The parallel bar flexion and extension can also effectively exercise the upper triceps. If the angle is appropriately adjusted so that the upper body is perpendicular to the ground, you can even focus on it.
Dumbbell neck flexion and extension target position: the upper arm sits in the back, the posture is similar.
Step on the ground with your legs apart, keep your torso straight, hold a dumbbell in your right hand, and lift it straight up above the palms of your head.
Keep your upper arms still, palms always forward, lower the dumbbells slowly to the back of your head, and then straighten your elbows to restore the dumbbells to their original position.
After repeating the prescribed number of times, change to the other side.
Why practice it-this is also the exercise of dirty triceps.
The difference is that the flexion and extension of the back and neck of the neck can exercise the long head of the three heads of the weight triceps laterally, which will help the overall development of the triceps in the body.
At the same time, since the flexion and extension of the leaning arm is easy to borrow and requires high technical skills, it must be arranged in the front, and the flexion and extension of the neck and hind arms can be done with opposing weights and can be done with both hands, which can increase muscle volume more effectively.
Squat flexing arms to pull up the target area: the lower back and buttocks lie supine on a flat stool (or the bedside of a hard board bed), with the upper shoulders and the head suspended, and the middle of the back supporting the upper body.
The two hands intersected with each other, palms folded, and a dumbbell was held behind the head. The elbow was bent.
Pull the dumbbells over the top of your head along the arc, then slowly lower to the initial position.
Why practice it-nothing compares the “pork ribs” on your chest to others to look down on your physique.
The wide and fit chest as a man makes you more confident and more dependable.
Adding a thick, fan-shaped back end is even more perfect.
If there is any movement that can exercise the chest and hips at the same time, this is the only movement.
It is said that it can also increase the contour of the chest. Schwarzenegger often practices it immediately after squatting to expand the entire upper body. If you want to step on the top and approach alone, you can exercise weight-bearing push-ups and pull-ups separatelyup.