What are the dumbbell exercise methods for men?

In daily life, I believe that many people are familiar with fitness equipment such as dumbbells. Friends who like fitness know that dumbbells are often used to exercise arm muscles and arm strength. Various postures can be performed with dumbbells. Women can use dumbbells to slim down their arms, and men can increase arm strength. Because the dumbbell training methods for men and women are different, many men want to train strong arms, so what are the dumbbell training methods for men!

Various dumbbell exercise methods

Lifting dumbbells is a very good way to train arm strength. Different dumbbell lifting techniques have different effects on different parts of the body. At the same time, there are also differences between men and women in using dumbbells for training. The following are some of the various dumbbell training methods that I would like to introduce to you. I hope this can help you train to a perfect body.

The correct way to raise the dumbbell

If you push dumbbells too fast, coupled with the body swinging, it is easy to cause muscle strain, and in severe cases, it may even cause muscle tearing. If the dumbbells are too heavy and not within their applicable range, the chance of injury will also increase. Moreover, dumbbell exercises also require high fixation of joints. If they are too fast or too heavy, they are likely to cause joint damage. At the same time, moving too fast will put more force on the tendons. Although you can train explosive power, you will rarely train the muscles, and you will not be able to effectively train the target muscle groups, thus failing to achieve fitness results.

The correct way to raise the dumbbell

The correct way to lift dumbbells is: stand with your feet shoulder-width apart, keep steady, straighten your chest and pull in your stomach, make the angle between your upper arm and forearm 90 degrees, face your palms forward, with your fists facing each other, and then push upwards. Exhale while pushing, and the movements must be slow, preferably at a constant speed. A reminder to dumbbell enthusiasts: if you like dumbbells but don't know what weight is suitable for you, you can go to a professional fitness club and ask the coach to help you with strength training. This will not only ensure the effect of your exercise, but most importantly, it will also improve the safety factor of the exercise.

The benefits of long-term practice of dumbbells

1. If you insist on using dumbbells for long-term training, you can modify your muscle lines and enhance muscle endurance. If you always do dumbbell exercises with heavy weights, you can make your muscles firmer, strengthen your muscle fibers, and increase your muscle strength.

2. It can exercise the upper limb muscles and waist and abdominal muscles. For example, when doing sit-ups, holding dumbbells tightly behind the neck can increase the load of abdominal muscle training; holding dumbbells to do side flexion or rotation exercises can exercise the internal and external oblique muscles of the abdomen; holding dumbbells to do straight arm raises and side raises can exercise the shoulder and chest muscles.

Fitness is not something that can be achieved overnight. Many people do not rest for a long time in order to quickly train their muscles. This will cause muscle fatigue and damage to the skin. Therefore, you should pay attention to the combination of work and rest when exercising. If you feel tired, you can choose to do one-handed dumbbells. Don't use too much force when lifting up, and pay attention to slow and gentle movements.