if you love fitness, you must be no stranger to dumbbells, even if you are a street trainer, you will often encounter the problem of dumbbell training. No matter how much you resist fitness and bodybuilding, you will know that dumbbells can build muscle and lose fat.
Dumbbells have been around for a long time in bodybuilding. In the past people would have several sets of dumbbells, depending on the weight they were training with. To this day, dumbbells haven't changed much and their use and demand is the same as before. In those days when everyone still didn't have access to large machines, people had a pair of dumbbells at home.
there is no doubt that dumbbells are still used for strength training and people use them to work certain parts of their arms, shoulders and back, but some people still haven't mastered the correct technique and method of dumbbell movements.
We will introduce you to a few dumbbell related movements that will not only correct your posture and position but also help you to build your muscles better. If you are busy at work or don't want to go to the gym, using dumbbells can also help you progress!
1、bending and pushing
the bend and push is a combination of two separate movements that are important for both the biceps and the shoulders. Bicep curls and shoulder presses will help you to get a strong and defined body.
Here is how to do the bent-over bench press.
Stand in a standing position with your feet more than hip distance apart. Hold a dumbbell in each hand, palms forward and thumbs out. This will be your initial position.
now exhale, bend your arms and gently raise the dumbbells to shoulder height, then inhale and reverse your palms to face outwards towards your body.
Exhale and raise the dumbbell overhead, inhale and lower the dumbbell to shoulder height and return to the original position.
Exhale and rotate the palms backwards so they are facing the body, inhale and relax the elbows to return to the initial position.
Complete 3 sets of 10-15 reps each with 45 to 60 seconds rest in between.
Movement variations - if you want to increase the load on the rest of your body then instead of starting from a standing position, start from a squatting position.
2. Grip goblet squat
the goblet squat is a very popular move for home fitness and is still a great training move in the gym as well. If the goblet squat is great for both leg muscles, then the grip goblet squat will stimulate both the legs and chest.
Stand and then grip the dumbbells in front of your chest. Be sure to keep pressing or squeezing the dumbbells as this will keep your chest muscles active. This is your actually position.
Keeping your chest and back straight, squat deep and your hamstrings will touch your calves.
While in the bottom position, try to push your knees outwards with the force of your elbows. Return to the initial position and repeat 10-20 times.
variation - you can also use dumbbells to do a deep front neck squat. This is just like a normal front neck squat, you need to bend your elbows so that you can place the dumbbells at a larger position on your shoulders.
3. Dumbbell bench press
the dumbbell bench press is a bit like an evolution from the barbell bench press, but with some differences. Whereas in the dumbbell bench press, you need to balance two separate weights and push them up at the same time. Compared to the barbell bench press, the dumbbell bench press will give a deeper sense of muscle stretch and better symmetry.
Sitting at the end of the bench with the dumbbells on your abdomen and thighs, now carefully lie backwards on the bench and hold the dumbbells vertically in front of your chest.
Now lower the dumbbells from your chest and carefully move them around. Be sure to adjust the height of the dumbbell so that it is slightly below your chest height. Now simply push and press the dumbbell to its maximum.
dumbbell bench press
when you have completed your reps and sets of dumbbell bench presses, return to the starting position. Slowly release the pressure on the dumbbells so that they rest on your chest, then lift your body and sit up so that the dumbbells are slowly resting on your thighs.
Movement variations - to ensure that every muscle is activated, you can modify this movement so that the sides of the dumbbells touch at the top of the movement or do a continuous movement of dumbbell flyes after the dumbbell bench press.
dumbbell bench press
4. Bulgarian split leg squat
the bulgarian split-leg squat is a perfect test of muscle strength and balance.
Hold the dumbbells in both hands with your back to the bench. Place the instep of one foot on the bench and transfer all the load to the other foot.
Try to keep the weight load on the front foot as you bend the knee. This will keep the single leg deep squat.
Movement variation - if you feel the dumbbell about to hit the floor, try bending the dumbbell up for a dumbbell curl.
5. Dumbbell flexion pull-ups
dumbbell pull-ups train both the upper back and chest.
Lie on a flat bench and place the dumbbells at the very front of the bench.
When lying on the bench, make sure that your shoulders and arms are resting on the end of the bench and that your head is hanging over the outside of the bench. The legs must be on the floor with the knees bent. This is the initial position.
Now, slowly hold the dumbbells with your palms facing outwards, grip the side of the dumbbell and place the dumbbells in front of your chest.
dumbbell curved arm pull-up
now lift the dumbbells with both hands while keeping the palms facing upwards and backwards trying to pull the dumbbells upwards and backwards so that the arms are locked in a bent position.
Now lift the dumbbells as far beyond your head as possible. Stretch the chest and back muscles as much as possible.
Follow the same path back to the starting position and continue through the remaining reps and sets.
movement variations - how to train the back or chest directly alone?
To do this, you must change the initial position.
To train the chest - keep the elbows close together and pull the dumbbells outwards to the head, then continue outwards.
To train the back - only do the opposite, abducting the elbows as far as possible while balancing the weight and lifting the dumbbells.
having analysed a few dumbbell movements, if the gym is crowded, dumbbells are the best alternative to equipment! If you don't want to go to the gym on a rainy day, you can use a pair of dumbbells to get a good workout, whether it's overtime or social, the key is to master the method and you can use it whenever and wherever you want. The key is to know how to do it right, so you can use it whenever and wherever you want. The biggest fear of fitness is not training for a long time.