How to use dumbbells for fitness

I believe everyone knows what dumbbells are. Dumbbells are very good fitness equipment. Using dumbbells for fitness is not only very effective but also not affected by the venue and weather. Therefore, dumbbells are very popular with everyone. Although we know that dumbbells have many benefits, when we really want to use dumbbells to exercise, we don’t know where to start. Below we will introduce to you how to use dumbbells for fitness.

First of all, if you want to train your chest muscles, you need a dumbbell with adjustable weight, warm up for ten minutes, run, stretch your legs, and do a few push-ups.

Then flat dumbbell bench press 4X12 chest muscle circumference inclined dumbbell bench press 4X12 upper chest inclined dumbbell fly 4X12 chest muscle outer edge middle seam to increase area parallel bar arm extension 3X8 lower chest (reduce nipple fat, train square chest muscle, must hold chest to do) As for the weight, you can control it yourself, when you do the twelfth one, you are basically exhausted, this weight is suitable.

Finally (you can start with the two movements of double pull-ups and leg raises, and add more as you practice for a longer time) Rest for a day (still do the abdominal muscle tearer) Back training + biceps pull-ups (if you can't do it, ask someone to help you) 6 groups of 4 to 10 each group, depending on your personal situation Dumbbell single-arm rowing 6 groups Pay attention to the rest between groups, it can't be too long, one minute at most

You must know how to do this exercise for biceps training. 3 sets are enough. Do shoulder training + leg training every other day. Dumbbell lateral raise + dumbbell front raise (superset one exercise immediately after another, no rest in between) 4x20 dumbbell rotation raise 4X20 walking with dumbbells 4X20 (the exercise is very simple, you can find it online) 4X15 heel raise with one hand and one leg holding dumbbells. Abdominal muscle rippers. This is a more comprehensive fitness plan. If you feel it is necessary to strengthen chest exercises, do more push-ups and sit with your feet elevated. The chest you train will be full and will not sag. Do it every other day.

In the above article, we introduced a common sports equipment, that is, dumbbells. We know that dumbbells can make us have a fit body, but using dumbbells for fitness also requires scientific methods. The above article introduces in detail how to use dumbbells for fitness.