Benefits of Dumbbell Fitness for Men

Dumbbells are a common exercise tool. Many men use dumbbells to exercise in order to gain muscles. Muscles make men look attractive, and attractive men will be favored by girls. There are many ways to exercise with dumbbells. Using dumbbells for fitness can make the body healthier. Dumbbell training is also relatively easy and not as bulky as some exercise equipment. Let's take a look at the various ways to use dumbbells for fitness.

Dumb Bell Lying Push

A. Key exercise areas: pectoralis major, deltoids and triceps. B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbells with your palms facing upward. C. Movement process: Open your arms straight to the sides, slowly bend your arms, and let the dumbbells fall vertically. When they reach the lowest point, do the push-up movement, exhale while pushing up. Then push up to the open position, and repeat. D. Training points: Do not arch your back and buttocks or hold your breath, as this will cause the muscles to lose control, which is dangerous.

Dumbbell Fitness Basics

Incline dumbbell press

A. Key exercise areas: upper pectoralis major, followed by anterior deltoid and triceps. B. Starting position: lying on a bench with an incline angle of 35-45 degrees. C. Movement process: hold dumbbells above the shoulders with both arms straight. Inhale when lowering to the top of the chest (close to the clavicle). When you reach the lowest point, do the push-up movement and exhale when pushing up. D. Training points: During the exercise, the main force will be concentrated on the pectoralis major, so that the chest muscles are always in a tense state. The triceps are used as a secondary supplementary force.

Dumbbell Fitness Basics

Flat dumb bird

A. Key exercise areas: pectoralis major and deltoids. B. Starting position: lying on a flat bench, holding a dumbbell in each hand, with the palms facing each other, push up until the arms are straight and supported above the chest. C. Movement process: holding the dumbbells in both hands and dropping them parallel to the sides, with the elbows slightly bent, the dumbbells drop until the muscles on both sides of the chest feel fully stretched, and the upper arms drop below the shoulder level. When the dumbbells drop, take a deep breath. Exhale as you hold the bells and lift them back to the original position. D. Training points: If the arms are straight when the dumbbells drop to the sides, it will be difficult for the chest muscles to feel stretched and contracted.

Dumbbell Fitness Basics

Upward Slant Dumb Bird

A. Key exercise areas: upper chest and deltoids. B. Starting position: lying on a slanted bench, holding dumbbells in each hand, with palms facing each other, push up until arms are straight. C. Movement process: holding dumbbells in both hands, drop them parallel to the sides, with elbows slightly bent, drop dumbbells until you feel the muscles on both sides of the chest are fully stretched. When the dumbbells drop, take a deep breath. Exhale as you hold the bells and lift them back to the original position. D. Training points: If the arms are straight when the dumbbells drop to the sides, it will be difficult for the chest muscles to feel stretched and contracted.

The above are all the various ways and methods for men's dumbbell fitness. When you first start using dumbbells to exercise your body, don't use too much force, as this is likely to cause great damage to your muscles. Any exercise should be done slowly. At the beginning, you should reduce the time and then slowly increase it. When exercising with dumbbells, you must also remember to use the right method and posture. If the posture is wrong, it will not work.