The correct posture for dumbbell training

The pressure of life in modern society is increasing, so many people choose to go to the gym to relax themselves and improve their physical fitness. People who have been to the gym should know that there are a lot of fitness equipment in the gym, and each type of fitness equipment has different functions. Dumbbells are a piece of fitness equipment that many people like. Their main function is to enhance hand strength. However, some people get injured when using dumbbells due to improper use. So what is the correct way to use dumbbells?

Dumbbells, benches, benches, flat chairs, incline boards

Dumbbell Prone Leg Curl

Exercise area: Biceps femoris

1. Lie prone on a bench, clamp dumbbells with your feet, calves hanging in the air, hold the end of the bench with both hands, and stretch your legs.

2. Then use the biceps femoris to exert force, bend your calf to the highest point so that the biceps femoris is in the peak contraction position, and pause for a moment. Use the tension of the biceps femoris to control the weight and slowly return it to its original position.

Dumbbell Bent-Over Dips

Exercise area: back deltoid muscle

1. Lie prone on a bench with your limbs hanging down. Hold a dumbbell in one hand and support the bench leg with the other hand. Let the upper arm holding the dumbbell stay against your side, bend your elbow, and let your forearm hang naturally.

2. Keep your upper body and upper arms still, contract your triceps, and extend your forearms backward and upward until your arms are fully extended, while completely contracting your triceps. Rest for one second, then bend your elbows and let your forearms slowly lower to the starting position.

3. Breathing method: inhale when you extend your forearms, and exhale when you lower them.

Seated Dumbbell Rear Press

Exercise area: Triceps

1. Holding a pair of dumbbells, sit on a bench. Keeping your upper arms at your sides and elbows bent at 90 degrees, lean forward so your torso is as parallel to the ground as possible.

2. Stretch your arms back, keeping them parallel. Raise your upper arms slightly higher until they become horizontal.

3. Inhale and slowly lower the dumbbells back to the starting position.

Seated Lateral Raise

Exercise area: rear deltoid

1. Hold a dumbbell in each hand and sit at the end of a flat bench; place your feet flat on the ground with your feet close together; lean forward until your chest almost touches your thighs; let your arms hang down, keeping the dumbbells between your calves and the flat bench; stretch your arms straight and keep your elbows close to locked.

2. Then lift your arms with force, raising the dumbbells in a semicircular trajectory until your arms are parallel to the ground and at the same height as your ears. Pause at the highest point, then lower the dumbbells to return to the original position and repeat.

3. Breathing tips: Inhale when you raise your arms to the sides, and exhale when you relax and return to the original position.

Supine Dumbbell Fly

Exercise area: The outside of the entire pectoralis major muscle

1. Keep your elbows slightly bent at a fixed angle and lower them to the plane of your back. When lifting them up, do it like hugging a big tree, not straight up and down. Push along a certain arc and feel the stretching and contraction of your chest muscles.

2. The angle between the upper arm and forearm must be maintained at 100 to 120 degrees, regardless of whether it is raised or lowered, and the dumbbell must be in the plane of the shoulder and elbow joints. Lift your chest and lower your shoulders, and bring your pectoralis major to the peak contraction position, then pause.

Incline Dumbbell Press

Exercise parts: pectoralis major, anterior deltoid, triceps

1. Lie on your back on an incline board, hold dumbbells in both hands and place them just above your shoulders, place your feet flat on the ground, tighten your shoulder blades backwards, straighten your back against the incline board, tighten your abdominal muscles, and straighten your neck.

2. When lifting, you should follow the triangular movement trajectory, and the dumbbells should meet at the midline of the body above the chest and shoulders. When the dumbbells are almost touching, perform the peak contraction smoothly and gently, paying special attention to squeezing the pectoral muscles, and return to the normal position slowly.

Seated Dumbbell One-Arm Curl

Exercise area: Brachioradialis

1. Sit on a flat surface and hold a dumbbell in your right hand. Keep your feet firmly planted on the ground, slightly wider than your shoulders. Lean forward and place your right forearm on top of your right thigh, palm facing down. The back of the wrist is at the knee.

2. Lower the dumbbells as low as possible and inhale. Contract your forearms and curl the dumbbells to the highest point, contracting for one second at the peak. Tip: only your wrists move throughout the process.

Arnold Dumbbell Press

Exercise parts: Anterior deltoid, lateral deltoid

1. Hold a dumbbell in each hand and do curls, standing or sitting, but keep your back straight, raise the dumbbells to shoulder level, with your palms facing yourself.

2. Then lift the dumbbells up like a dumbbell press and begin to rotate your wrists so that your palms face forward when the dumbbells reach the highest point.

3. Pause at the highest point, then lower the dumbbells using the opposite trajectory as you raised them, and repeat.

Precautions

When bending, it is best to raise your calves until they are perpendicular to the ground. Do not exceed the limit, otherwise the dumbbells will easily lose control. After reaching the highest point, squeeze your biceps femoris hard and hold for a moment.

Try not to swing your upper arms up and down when you extend your forearms.

When spreading your arms downward, your elbows should be slightly bent and lower than the sides of your body, and your chest should be held high. When adducting your arms, think about exerting force on the middle part of the pectoralis major muscle. This way, the effect will be better if you keep the movements consistent.