What are the benefits of exercising with dumbbells? What are the methods of exercising with dumbbells?

　　I believe everyone is interested in There are benefits to practicing dumbbells I agree! But everyone may not know the specific benefits of practicing dumbbells! For novices, there are many dumbbell exercise methods that are quite difficult to choose. Let’s follow the editor to learn about it. Dumbbell exercise is no longer a problem!

　　What are the benefits of exercising with dumbbells?

　　1. Practicing dumbbells for a long time can modify muscle lines and increase muscle endurance. Regular exercises with heavy dumbbells can make muscles strong, strengthen muscle fibers, and increase muscle strength.

　　2. It can exercise upper limb muscles, waist and abdominal muscles. For example, when doing sit-ups, hold dumbbells tightly with both hands at the back of the neck, which can increase the load on the abdominal muscles. ； Holding dumbbells in your hands and doing lateral flexion or rotation exercises can exercise the internal and external oblique muscles of the abdomen. ； Straight-arm forward raises and lateral raises with dumbbells in hand can exercise shoulder and chest muscles.

　　3. Can exercise lower limb muscles. Such as holding a dumbbell and squatting with one foot, squatting and jumping with both feet, etc.

　　A complete guide to dumbbell exercise methods

　　1. Dumbbell one-arm flexion and extension behind the neck

　　Target area: Back of upper arm

　　Action: You can sit or stand. Spread your legs apart, keep your torso straight, hold a dumbbell in your right hand and lift it straight up, above your head with your palm forward. Keeping your upper arms still and your palms facing forward, slowly lower the dumbbells to the back of your head, then straighten your elbows and return the dumbbells to the original position. After completing the prescribed number of repetitions, switch to the other side.

　　2. Lie on your back and pull up with your arms bent

　　Target areas: Lower chest and back

　　Action: Lie on your back on a flat stool or on the edge of a hard bed, with the upper part of your shoulder blades and head suspended in the air, support your upper body in the middle of your back, and step on the ground with your legs 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.

　　3. Dumbbell upright rowing

　　Target area: shoulders

　　Action: Stand in a standing position with your legs hip-width apart, keep your torso straight, hold a dumbbell in each hand, and hang the dumbbell in front of your thighs with your palms facing back. Bend and lift the elbow joints 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. Stay for a few seconds, then slowly lower the dumbbells to the initial position.

　　4. Alternate dumbbell curls

　　Target area: Front of upper arm

　　Action: You can do it in either sitting or standing position. Put 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.

　　5. Dumbbell supported curls

　　Target muscles: biceps

　　Action: Sitting position, legs apart, feet supported on the ground, holding a dumbbell in the right hand, supporting the right upper arm with the inner side of the right thigh, placing the left hand on the left knee, and leaning the torso 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.