There are many training movements for how a person can train his arm muscles. Among these movements, some are relatively simple and some are more difficult. I believe someone still knows how a novice can train his arms with dumbbells. of. So, how do fitness novices use dumbbells to train their arm muscles? Let’s find out together below!
1. Lying on your back and doing arm pull-ups
Lie on your back on a flat bench or hard On the edge of the bed, the upper part of the shoulder blades and head are suspended, the upper body is supported in the middle of the back, and the legs are stepped on the ground apart. The two hands intersect, palms overlapped, holding a dumbbell hanging behind the head, elbow joints bent. Pull the dumbbell up in an arc above your head, and then slowly lower it to the starting position.
Exercise effect: There is nothing like the "ribs" on your chest to make others look down on your physique. As a man, a broad and solid chest can make you appear more confident and dependable. If you add a thick fan-shaped back, it will be even more perfect. If there's any move that works the chest and back well at the same time, it's this move. It is also said to increase the ribcage, and Schwarzenegger often practiced it immediately after squats to increase the girth of the entire upper body. If you want to emphasize your chest and back alone, do weighted push-ups and pull-ups separately.
2. Alternating dumbbell curls
You can sit or stand. Keep your feet together on the ground, keep your torso straight, hold a dumbbell in each hand and hang it by your side, with your palms facing forward. . Keeping the upper arm still, bend the left elbow joint, lift the dumbbell to shoulder height, and at the same time externally rotate the palm to contract the peak of the biceps. Then slowly return to the original position. While lowering your left arm, bend your right arm and do the same curling motion.
Exercise effect: If someone asks you to show off your muscles, nine times out of ten you will raise your arms and bend your elbows to show off your biceps. What better way to show off a man’s strength than towering biceps? In addition to this classic training movement, there are also dumbbell curls, dumbbell spiral arm curls, dumbbell hammer curls, dumbbell support curls, etc. You might as well try them each.
3. Sitting Dumbbell Wrist Flexion and Extension
Sit in a sitting position with both legs on the ground. Hold a dumbbell in your right hand and place your forearm on your right leg, with your wrist joint in the air and your palm facing up. Bend your wrists as much as you can to lift the dumbbells, then extend your wrists to lower the dumbbells, making sure your forearms are always on your thighs. After completing the specified number of repetitions, switch to the other side.
Exercise effect: You must have seen arm wrestling. This is a competition of strength between men. The forearm is responsible.The flexor muscles that bend the wrist play an important role and can be exercised with wrist flexion and extension. In order to avoid mutually antagonistic muscle strength imbalance, it is recommended to practice reverse grip wrist flexion and extension regularly, that is, hold the dumbbell with the palm downwards and try your best to extend the wrist on your back.
4. Dumbbell support curl
Sit in a sitting position with your legs apart and your feet on the ground. Hold a dumbbell in your right hand, support your right upper arm with the inner side of your right thigh, and place your left hand on your left knee. , the torso leans slightly forward. Bend your right elbow to curl the dumbbell, contract at the top, and then slowly return to the original position. After completing the specified number of repetitions, switch to the other side.
Exercise effect: Just like the exercise of triceps, here is the second action for biceps, because it is so convenient and effective to use dumbbells to exercise your arms, which will make you Your arms will become more congested, and I believe that within a few months, the cuffs of your T-shirt will be full.
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