Muscular Physique is the Priority: Achieve a Muscular Look with Just a Few Dumbbell Exercises
Nowadays, people in everything pursue efficiency, and try to do things in the shortest time. But in the process of pursuing high efficiency, they often discard some things, and the easiest thing to discard is their own physical health. For example, staying up late to finish a task in the shortest time, or continuing to work in a weak and sick state, trying to save time to complete the work. As the saying goes, 'The body is the capital for revolution'. Without a healthy body, no matter what method is used, efficiency will always be at a low level, and the completion of the work will also be poor. Therefore, no matter what you do, you must complete it under the condition of physical health.
But in order to make the work completed in time, we need to make a compromise between work and health. We cannot say that we only work and completely ignore our health, or use our health to cultivate laziness. So how do we make a compromise? That is to spend one or two hours a day to do corresponding exercises. But the question arises, there are so many ways of exercise, for those of us who have a strong desire for figure and certain health requirements, and don't have much time to go to the gym, what method is most suitable? Of course, it is the most convenient and practical way to utilize small equipment training.
Because only through certain bodyweight training brings insufficient effect to achieve shaping purposes, we still need to do certain weight training. But considering that everyone cannot go to the gym to do large weight training, we recommend to everyone to use dumbbell training method. Dumbbell, this small-weight equipment is very flexible, it can be combined with all bodyweight training to enhance its training effect on the target muscles. So the time below will introduce 4 bodyweight training actions combined with dumbbell, to help you abuse your whole body and transform yourself into the ideal self!
Action one: Dumbbell alternating front raise
Front raise action has a good effect of exercising the shoulders, it can help you build a wide shoulder. First, stand upright with feet naturally spaced, stabilize the body, straighten the back, arms naturally hang down on both sides, and each hold a dumbbell. Then, tighten the core muscles, shoulder out, raise the arms forward, when the arms are at the same height as the shoulders, pause for a moment then slowly return to the bottom position, then the other arm will raise to perform alternating front raise training.
Action two: Seated dumbbell press
This is also the main action to train the shoulders, first sitting position ready, then leaning back on the backrest, legs open and stabilize the body. Contract the core muscles, bend the elbows to let the arm at the same level as the ground, small arm vertical with big arm, and palm facing forward each hold a dumbbell. Then, lift the arms up, when the arms are straight, pause for a moment, feel the contraction of the shoulders, then slowly return to the original position.
Action three: Flat dumbbell fly
This action mainly stimulates the chest muscles, it can help you build a full chest muscles and clear chest muscles mid-section. First, lie flat on the flat bench, legs bent and separated, feet step on the ground to stabilize the body. Straighten the back, contract the core muscles, arms straight at both sides, hold a dumbbell and extend the arms. Then, chest muscles, push the arms up to the top. When the arms are vertical to the body, pause for a moment, then slowly return to the initial position.
Action four: Lying dumbbell overhead press
This action also trains the chest muscles, but it mainly stimulates the upper chest muscles. First, lean shoulders and upper back on the flat bench, legs slightly separated and bent, let the feet step on the ground. Let the upper body and the legs maintain a suspended state. Arms together and hold a dumbbell at the body's top, lift high. Then, let the arms move back, when the lowest point, pause for a moment, fully stretch the chest muscle, then return to the original position.
The four actions above are the training actions brought to you today, although the quantity is not much, but if you completely master these four actions, your physical condition will obviously improve, and your figure will become better and better. So no matter what, you must pay attention to your health!
